| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Tabletop to tripod | 2 | 5ea | |
| Cat/cow | 2 | 10 | |
| Side/side head turn | 2 | 5ea | |
| Scaption, from toes | 2 | 10 | – |
| Activation | |||
| PVC squat | 3 | 30″ | |
| Seal jacks | 3 | 30″ | |
| Band shoulder press | 3 | 30″ | |
| Fling jacks | 3 | 30″ | 30″ |
| 9 to 5 | |||
| A1- DB/KB Traveling Lunge + Jumping jacks | 9 | 9ea+9 | |
| B1- Kneeling lat. Pulldown + MB slams | 8 | 8+8 | |
| C1- MB lateral throws + Goblet squat | 7 | 7ea+7 | |
| D1- Seated “L” Db shoulder press + Froggies | 6 | 6+6 | |
| E1- Lunge jumps + Spiderman push-ups | 5 | 5ea+5ea | |
| Abs | |||
| Lying leg raise | 3 | 20″ | |
| Plank w/ opp. hip tap | 3 | 20″ | |
| Hollow body hold | 3 | 20″ | 60″ |