| Exercise | Sets | Reps | Video Link |
| A1) Hollow body | 3 | 60s | View Video |
| A2) Superman | 3 | 60s | View Video |
| A3) Ab compressions | 3 | 2X10s hold | View Video |
| B1) Banded side walks | 2-3 | 20 each way | View Video |
| B2) Banded squats (note: use a weight if you can) | 2-3 | 10 | View Video |
| B3) Plank | 2-3 | 60s | View Video |
| C1) Single leg calf raises | 2 | 15 per side | View Video |
| C2) Toe taps with band | 2 | 30 taps on each foot | View Video |
| C3) Push-ups | 2 | 6-10 | View Video |