| Exercise | Sets | Reps | Video Link |
| A1) pistol squat progressions | 5 | 3-5 | View Video |
| A2) hollow body | 5 | 60s | View Video |
| B1) cossack squats | 2-3 | 6 per side | View Video |
| B2) single leg lowers | 2-3 | 6-10 per side | View Video |
| B3) single-leg hip thruster | 2-3 | 8-10 | View Video |
| B4) plank | 2-3 | 60s | View Video |
| C1) single leg calf raise | 2-3 | 20 per side | View Video |
| C2) pushups | 2-3 | 6-10 | View Video |