| Exercise | Sets | Reps | Video Link |
| A1) Goblet squats | 5 | 6 | View Video |
| A2) hollow body | 5 | 60s | View Video |
| B1) ATG lunges | 2-3 | 8/side | View Video |
| B2) single leg lowers | 2-3 | 6-10/side | View Video |
| B3) single leg hip thruster | 2-3 | 8-10 | View Video |
| B4) reverse plank | 2-3 | 60s | View Video |
| C1) single leg calf raises | 2-3 | 20/side | View Video |
| C2) pushups | 2-3 | 6-10 | View Video |