| Exercise | Sets | Reps | Video Link |
| A1) Hollow Body | 3 | 60s | View Video |
| A2) Superman | 3 | 60s | View Video |
| A3) ab compressions | 3 | 10s hold | View Video |
| B1) banded sidewalks | 3 | 20 each way | View Video |
| B2) banded squats | 3 | 10 | View Video |
| B3) plank | 3 | 60s | View Video |
| C1) single leg calf raise | 2 | 15 per side | View Video |
| C2) band toe taps | 2 | 30 per side | View Video |
| C3) push-ups | 2 | 6-10 | View Video |