| flank raises (left) | pike fold walk-out | lie on front, trunk raises | spider man press-ups | lunge knee drives (left) |
| wrist flexors | pistol squat (right) | wide squats | tuck sit ups | hip bridges |
| bicycle crunchies | lie on front, leg raises | X |
ski squats | step back lunge |
| alternating V sits | flank raises (right) | finger forward press-ups | fingers in press-ups | pistol squat (left) |
| lunge knee drives (right) | shoulder taps | W lifts | calf - heel raises | side plank raises (right) |