| Exercise | Sets | Reps | Rest |
| Animal Walks | |||
| Frankenstein’s | 1 | 1L | |
| Bunny hop | 1 | 1L | |
| Inch worm | 1 | 1L | |
| Lateral bear crawl | 1 | 1/2 L each | |
| Crab walk | 1 | 1L | |
| Heel walk | 1 | 1L | |
| Toe walk | 1 | 1L | – |
| Mobility | |||
| PVC pass through | 1 | 15 | |
| Ankle walk | 1 | 15ea | |
| Table top to tripod | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 15ea | – |
| MET CON | |||
| A1- Singles | 1 | 100 | |
| A2- Band biceps curls | 1 | 20 | – |
| B1-Decline SL hip bridge | 2 | 15ea | |
| B2- Froggies | 2 | 15 | – |
| C1- Sit-outs | 3 | 6ea | |
| C2- SA KB swing to row | 3 | 10ea | – |
| D1- Decline SL hip bridge | 2 | 15ea | |
| D2- Froggies | 2 | 15 | – |
| E1- Singles | 1 | 100 | |
| E2- Band biceps curls | 1 | 20 | – |
| Abs | |||
| Plank | 4 | 30″ | |
| Russian twist | 4 | 30″ | |
| High plank w/ alt. knee tuck | 4 | 30″ | 60″ |
| Stretch |