| Exercise | Sets | Reps | Video Link |
| A1) Hollow body | 3 | 60s | View Video |
| A2) Squats (Use a weight if you have access to one. As the number of reps go down, increase the weight. ). If you don’t have a weight, you can change these out for 5X5 pistol squats. | 3 | 12, 10, 10, 5, 5 | View Video |
| A3) Thera-band side walks | 3 | 30 per side | View Video |
| B1) Single leg lowers | 3 | 6 each way | View Video |
| B2) Raised leg hip thrusters | 3 | 20 | View Video |
| B3) raised reverse plank | 3 | 60s | View Video |
| C1) single leg calf raise | 1-2 | 20 per side | View Video |
| C2) band toe taps | 1-2 | 30 per side | View Video |
| C3) push-up | 1-2 | 6-10 | View Video |