Warm Up: 30s 3x

Alternating Deadbugs

Heel tap to Extended leg toe reach

Narrow Bridge

Figure 4 bridge - right

Figure 4 bridge - left

Toe pivot bridge

Circuit 1: 30s work rest at end if needed, 3x per side

Split stance oblique tilt

Split lunge + tilt at bottom

Split lunge

Circuit 2: 30s work rest at end if needed, working 1 side - or direction at a time, 3x per side

Cross body deadlift to side lunge

Static side lunge

Overhead hold + single leg knee raise

Woodchop

5 minute Abs: 20s intervals, no rest, 5x

Leg lift

Leg lift + hip lift

Hip lift

Bridge Finisher: 30s intervals 3x

Full range

1/2 range

pulse