| CORE | |||
| SUPINE PLATE CRUNCH | 2 | 20 | |
| REVERSE CRUNCH | 2 | 12 | |
| BICYCLE CRUNCH START AT 90 | 2 | 8E | |
| JACKKNIFE OPPOSITES | 2 | 8E | |
| PB OBLIQUE CRUNCH | 2 | 8E | |
| KNEELING OPPOSITES TOES UP | 2 | 7E | |
| SUPERMANS | 2 | 10 |
| MAIN | |||
| DB FRONT SQUATS | 3 | 20 | 60 SEC |
| PREHAB; BACKLATERAL TUBE WALKS | 2 | 8E | |
| PB LEG CURLS | 3 | 15 | 60 SEC |
| PREHAB; PB SUPINE HIP BRIDGE W/ BAND | 2 | 6 | HOLD 5 SEC |
| DB TWO ARM ROWS | 3 | 15 | 60 SEC |
| PREHAB; REACH ROLL AND LIFT | 2 | 6E | |
| PB DB CHEST PRESS | 3 | 15 | 60 SEC |
| PREHAB; PRONE W RAISE | 2 | 12 | |
| PB ALT DB SHOULDER PRESS | 3 | 12E | 60 SEC |
| PREHAB; CORNER STRETCH | 2 | 5X 5 SEC | |
| DB PULLOVER EXTENSIONS | 2 | 15 | 60 SEC |
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