| Warm-Up | Sets | Time | Video |
| Jumping Jacks | 2 | 40s | |
| Cossack Squats | 2 | 40s/side | |
| Side Bend Sits | 2 | 40s |
| Exercise | Sets | Reps | Video |
| A1) Single Leg Tap Downs | 3 | 6/side | |
| A2) Single Leg Depth Downs | 3 | 6/side | |
| A3) Leg Lunge Push Offs | 3 | 6/side | |
| B) Single Leg Deadlifts | 3 | 15/side | |
| C1) Nordic Hamstring Curls | 3-5 | 6 | |
| C2) Band Hip Bridges | 3 | 30 | |
| C3) Hollow Body | 3 | 60-90s | |
| D1) Single Leg Calf Raise | 5 | 10 | |
| D2) Wall Toe Taps | 5 | 10 | |
| E1) Hollow Rocks | 3 | 30 | |
| E2) Plank on Elbows | 3 | 60s | |
| E3) Knee Pike Straddles | 3 | 8 |