| Warm-Up | Sets | Time | Video |
| Jumping Jacks | 2 | 40s | |
| Cossack Squats | 2 | 40s/side | |
| Side Bend Sits | 2 | 40s |
| Exercise | Sets | Reps | Video |
| A) Shrimp Squats | 5 | 6/side | |
| B) Poliquin Squats | 3 | 20-30 | |
| C1) Natural Knee Extensions | 3 | 6-8 | |
| C2) Hollow Rocks | 2 | 30 | |
| D1) Single Leg Bench Lift | 3 | 6/side | |
| D2) Hollow Body Hold | 3 | 60-90s hold | |
| E1) Single Leg Calf Raise | 5 | 10/side | |
| E2) Wall Toe Taps | 5 | 10 | |
| F1) Knee Pike Straddles | 3 | 8 | |
| F2) Hanging Leg Raises | 3 | 15 | |
| F3) Side Plank Dips | 3 | 12 |