| pistol squat (right) | lunge knee drives (left) | lunge knee drives (right) | lie on front, trunk raises | flank raises (right) |
| lie on back, leg raises | sphinx press-ups | pistol squat (left) | lie on front, leg raises | alternating V sits |
| step back lunge | ski squats | X |
wrist flexors | shoulder taps |
| elephant press-ups | flank raises (left) | finger forward press-ups | hip bridges | side plank raises (right) |
| triceps dips on sofa | side plank raises (left) | pike fold walk-out | spider man press-ups | fingers in press-ups |