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