| Exercise | Sets | Reps | Rest |
| Line drills (1,2,3,4) | |||
| 1&2 | 1 | 30″ | |
| Knee drivers | 1 | 10ea | |
| Calf raises | 1 | 20 | |
| 1&3 | 1 | 30″ | |
| PVC squat | 1 | 15 | |
| Shin box to kneel | 1 | 10ea | |
| 1&4 | 1 | 30″ | |
| Elbow/instep/rotation | 1 | 10ea | |
| Bird dog | 1 | 10ea | |
| 2&3 | 1 | 30″ | |
| Lying snow angels | 1 | 15 | |
| Band external shoulder rotation | 1 | 15ea | |
| 1,2,3,4 | 1 | 30″ | |
| Band underhand row | 1 | 20 | |
| Lizard stretch | 1 | 30″ea | |
| 2,1,4,3 | 1 | 30″ | |
| Table top to tripod | 1 | 10ea | |
| Wide knee child’s pose | 1 | 60″ | |
| 3 on/ 2 off | |||
| A1- Lateral band walk | 3 | 15ea | |
| A2- High plank jacks | 3 | 20 | |
| A3- Band biceps curl | 3 | 20 | |
| A4- Rower/bike | 3 | until 3′ mark | 2′ |
| B1- BB hang clean to squat to press | 3 | 10 | |
| B2- Goblet squat to box | 3 | 15 | |
| B3- Toe touches | 3 | 20ea | |
| B4- Monk walk | 3 | until 3′ mark | 2′ |
| Abs | |||
| Plank | max. hold |