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