| Exercise | Sets | Reps | Rest |
| Animal walks | |||
| Forward froggies | 1 | 1L | |
| Backward froggies | 1 | 1L | |
| Bear crawl | 1 | 1L | |
| Duck walk | 1 | 1L | |
| Tiger crawl | 1 | 1L | |
| Activation | |||
| Shin box to stand | 2 | 10ea | |
| DB Bent-over Is, Ys and Ts | 2 | 10ea | |
| 9 to 5 | |||
| A1- 1/2 kneeling Band SA lat. Pulldown + Toe touches | 9 | 9ea+9 | |
| B1- Plate to OH + DB hammer squat | 8 | 8+8 | |
| C1- DB alt. SA rear delt. Flies + sit-outs | 7 | 7ea+7ea | |
| D1- SL RDL + Dbl. knee tuck jumps | 6 | 6ea+6 | |
| E1- Shuffle + SL squat jumps | 5 | 5W+5ea | |
| Abs | |||
| Roll-to-elbow | 3 | 10ea | |
| Plank w/ SA band row | 3 | 10ea | |
| Russian twist | 3 | 15ea | 60″ |
| SB roll-out | 3 | 15 | 60″ |