| lie on front, trunk raises | W lifts | calf - heel raises | finger forward press-ups | side plank raises (right) |
| fingers in press-ups | lie on front, leg raises | triceps dips on sofa | wide squats | alternating V sits |
| lunge knee drives (right) | wrist flexors | X |
squat jump to lunge | flank raises (right) |
| sphinx press-ups | hip bridges | side plank raises (left) | pistol squat (right) | pistol squat (left) |
| pike fold walk-out | shoulder taps | ski squats | flank raises (left) | tuck sit ups |