Pulsing Lunge Right or 1/2 ROM Squat
Push up w/ opp. arm and leg or Mod. push up w/ hip extension
Pulsing lunge Left or 1/2 squat hold lateral walk
Plank Ups or mod. plank ups
V sit hold or Bridge hold

Full Workout Below
- Lateral Skips
- 1/2 Updown
- Whole Body Crunch
- Jump Squat L-R
- Yoga Pushup

Full Workout Below:
- Rolling Plank
- Flutter Kick
- Mountain Climber
- Dead Bug
- High Plank Jack

Exercise 1: Push up rotation or mod push up rotation
Exercise 2: Lateral shuffle or lateral skips
Exercise 3:; Plank hip extension or mod. plank hip extension
Exercise 4: Up/down w/ buttkick jump or speed jumping jacks
Exercise 5: wall sit or 1/2 wall sit

Full Workout:
-Pushup HOLD w/ Knee to chest x 60
- Couch V-Ups x 60
- Sprinting Butt Kicks x 60

- Lateral Flexion x45
- Leg Drops x 45
- Squat w/ Fast L-R x 45

Mobility:
Lateral lunge w/ reach
Hip flexor to hamstring flow
Puppy Pose
Yoga Push Up

EMOM:
Reverse to walking lunge or Sumo Squat
Mountain climber or Wall runs
Dot Jump or Dot Run
Plank or Mod. Plank
Marching Bridge or Pelvic Lift

See below for full workout.

- Crab Hold March
- Alt Couch Hip Thrust
- Yoga Pushup
- Squat Jacks
- Step Taps

Full Workout Below:
- Updown w/ Lunge & Twist
- Opposite SL Leg/Arm Crunch
- Mountain Climber
- Whole Body Crunch
- V-Sit Twist

See full workout below

- SL Twist Crunch
- Plank w/ Reach
- SL Oblique Crunch-R
- SL Oblique Crunch-L
- Mountain Climber