| Exercise | Sets | Reps | Video Link |
| A1) Diagonal reach with ball | 3 | 6 per side | View Video |
| A2) Hollow body | 3 | 60s | View Video |
| A3) Ab compressions | 3 | 10s hold | View Video |
| B1) Single leg deadlift | 2-3 | 8 per side | View Video |
| B2) Banded hip bridges (note: use a weight on your hips if you can!) | 2-3 | 10 | View Video |
| B3) Single leg calf raises | 2-3 | 15 per side | View Video |
| B4) Banded toe taps | 2-3 | 30 per side | View Video |
| B5) Banded sidewalks on toe | 2-3 | 20 each way | View Video |