Warm-Up
| Exercise | Time | Video Link |
| Backwards walk or jog | 5 minutes | |
| Ab Activator A | 30s | View Video |
| Ab Activator B | 30s | View Video |
| Band Side Walks | 30 each way | View Video |
Strength
| Exercise | Sets | Reps | Video Link | Notes |
| A) Assisted Pistol Squats | 5 | 5 | View Video | |
| B) Slant Board Front Squat | 3 | 10 | View Video | Use a weight that you can do with proper form. |
| C1) natural knee extensions | 3 | 6 | View Video | |
| C2) hamstring slide-ins | 3 | 10 | View Video | |
| D1) Slant Board Calf Raises | 3 | 20/side | View Video | |
| D2) Wall Toe Taps | 3 | 25 | View Video | |
| E1) hollow body | 2 | 30s | View Video | |
| E2) l-sit A | 2 | 60s | View Video | |
| F1) wall hip stretch | 1 | 60s/side | View Video | |
| F2) figure 4 wall press | 1 | 60s/side | View Video | |
| F3) Elephant walks | 1 | 30/side | View Video |