| Exercise | Sets | Reps | Rest |
| SMR | |||
| SMR IT bands + Lateral hip swings | 1 | 60″ea+10ea | |
| SMR glutes + Egyptians | 1 | 60″ea+10ea | |
| SMR back + Iso. Hip bridge w/ cross-over reach | 1 | 60″+10ea | |
| SMR shins + Ankle circles | 1 | 60″+10ea | – |
| 9 to 5 | |||
| A1- Mini band SL hip ext. + High plank jacks | 9 | 9ea+9 | |
| B1- Kneeling band chest flies + High knees | 8 | 8+8ea | |
| C1- Band squat to row + MB OH throw | 7 | 7+7 | |
| D1- DB biceps curl to OH press + X hops | 6 | 6+6 | |
| E1- Lateral step-up + Full KB raise | 5 | 5ea+5 | – |
| Abs | |||
| 1/2 kneeling KB windmill | 3 | 8ea | |
| Ab snails | 3 | 12 | |
| Plank w/ opp. Hip tap | 3 | 10ea | 60″ |