| Exercise | Sets | Reps | Rest |
| Line drills (1,2,3,4) | |||
| 1&2 | 1 | 20″ | |
| Calf raises | 1 | 15 | |
| Ankle circles | 1 | 10ea | |
| 3&4 | 1 | 20″ | |
| SL RDL | 1 | 10ea | |
| Seated hip rotation to kneel | 1 | 10ea | |
| 1,3,4 | 1 | 20″ | |
| Superman’s | 1 | 15 | |
| Lying thoracic rotation | 1 | 5ea | |
| 2,4,3 | 1 | 20″ | |
| Scaption, from toes | 1 | 15 | |
| Wall slides | 1 | 15 | |
| 1,2,3,4 | 1 | 20″ | |
| Band row | 1 | 15 | |
| Side-to-side head turn | 1 | 10ea | |
| 2,1,4,3 | 1 | 20″ | |
| Band chest flies | 1 | 15 | |
| Wide knee Child’s pose w/ shoulder stretch | 1 | 45″ea | |
| Circuits | |||
| A1- KB Farmer’s walk | 3 | 4L | |
| A2- Wall ball | 3 | 15 | |
| A3- Decline lying SL hip bridge | 3 | 15ea | |
| A4- Bosu up-up-down-down | 3 | 20 | 45″-1′ |
| B1- Tall kneeling SA lat. Pulldown | 3 | 15ea | |
| B2- Donkey kicks | 3 | 10ea | |
| B3- Hanging knee tucks | 3 | 10 | |
| B4- SA KB swing to row | 3 | 10ea | 45″-1′ |
| C1- Plank w/ finger tap | 3 | 10ea | |
| C2- Power step-ups | 3 | 10ea | |
| C3- Band chest press | 3 | 20 | |
| C4- Standing broad jumps | 3 | 6 | 45″-1′ |