| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Egyptians | 1 | 15ea | |
| Leg cradle | 1 | 15ea | |
| Iso. Hip bridge w/ crossover reach | 1 | 10ea | – |
| Activation | |||
| Quadruped straight leg hip abduction | 3 | 10ea | |
| Kneeling DB pullover | 3 | 10 | |
| BW squat to calf raise | 3 | 10 | – |
| Hip bridge challenge | |||
| Hurricane | |||
| A1- Singles | 3 | 150 | |
| A2- Cossack squat | 3 | 12ea | |
| A3- High plank jacks | 3 | 20 | |
| A4- Band rear delt flies | 3 | 12 | – |
| B1- Singles | 3 | 100 | |
| B2- Dbl. suitcase deadlift | 3 | 12 | |
| B3- High knees | 3 | 20ea | |
| B4- SA MB push ups | 3 | 8ea | – |
| C1- Singles | 3 | 50 | |
| C2- Wall sit | 3 | 45″ | |
| C3- SA KB swing to row | 3 | 10ea | |
| C4- 1/2 kneeling band lat. Pulldown | 3 | 12ea | – |
| Abs | |||
| Plank walk-up | 3 | 10 | |
| Paloff press | 3 | 10ea | |
| High plank w/ KB pull-through | 3 | 10ea | 60″ |