| Exercise | Sets | Reps | Rest |
| Warm-up: | |||
| BW squat | 4 | 20″ | 10″ |
| 3-way band pull (horiz., diag. left, diag. right, repeat) | 4 | 20″ | 10″ |
| Iso. Hip bridge w/ crossover reach | 4 | 20″ | 10″ |
| Bird dog | 4 | 20″ | 10″ |
| Calf raises | 4 | 20″ | 10″ |
| Band row | 4 | 20″ | 10″ |
| Mobility: | |||
| Bottom squat w/ alt. thoracic rotation | 2 | 20″ | |
| Knee drivers | 2 | 20″ea | |
| L stretch | 2 | 20″ | |
| Spiderman climb | 2 | 20″ | – |
| 9 to 5 | |||
| A1- SL RDL + Toe touches | 9 | 9ea+ 9ea | |
| B1- SL lat. line hops+ Bumper/plate bent-over row | 8 | 8ea/8ea+8 | |
| C1- High plank jacks + Triceps dips | 7 | 7+7 | |
| D1- KB goblet clean + Sit-outs | 6 | 6+6ea | |
| E1- SL sit-to-stand + KB SA high pull | 5 | 5ea+5ea | |
| *do all 9 sets of “A1″ before moving onto”B1”; then do all 8 sets of “B1” before moving onto “C1”; etc.* | |||
| *the group can take a little rest after completing each pair of exercises* | |||
| Abs: | |||
| F1- Hollow body hold | 3 | 25″ | |
| F2- Plank w/ finger tap | 3 | 10ea | |
| F3- Penguins | 3 | 15ea | 1′ |