| Exercise | Sets | Reps | Video Link |
| A1) One arm heavy carry | 2-3 | 40s/side | View Video |
| A2) Hollow body | 2-3 | 60s | View Video |
| A3) Ab compressions | 2-3 | 10s | View Video |
| B1) Single leg deadlift | 3 | 8/side | View Video |
| B2) Feet elevated banded hip bridges | 3 | 15 | View Video |
| B3) frog pumps | 3 | 30-50 | View Video |
| B4) supermans | 3 | 10 | View Video |
| C1) single leg calf raises | 2 | 20/side | View Video |
| C2) banded toe taps | 2 | 30/side | View Video |
| C3) banded side walks on toes | 2 | 20 each way | View Video |