- Plank series x 3
- Scap push-up [10]
- Side plank [10 sec]
- Reverse scap push-up [10]
- Side plank [10 sec]
- Supine Back Fly [10,15] + Supine Nutcracker [5,8] x 3
- Dead Bugs [10 per leg] + Plank T-Twists [6,10] x 2
- Superman Pulse [20] + Hollow Body Hold [45sec] x 2
- Jefferson Curl [5,7] + Elbow Side Plank Twist [6,10] x 3
- Conditioning x 5
- Push-Up [10]
- Pull-Up [5]
- Cossack Squat [5 per leg]
- Hollow Body Sit-Up [10]