- Pelvic control series on feet x 2
- Pelvic tilts [10]
- Arm lifts [5 per arm]
- Bird dogs [5 per arm]
- Single Leg Glute Bridge [10 per side] + Zercher Squat [7,10] x 3
- 90 90 Flow [5 full flows] + Wall Sit Leg Extension [8 per leg] x 2
- Reverse Plank March [5 per leg] + Bulgarian Split Squat [10 per leg] x 3
- Wall Fonda [6 per leg] + Banded Clamshell [6 per leg] or Side Fonda [10 per leg] x 3
- Conditioning x 5
- Air Squat [20]
- Calf Raises [20]
- Jumping Lunges [20]
Straps Mobility and Strength Training