warm up: 30s 3x

bridge set

Core Warm Up: 30s 3x

Reverse plank knee crunch

Wide leg roll up

Wide bridge to narrow bridge reverse crunch transition

Tension squats: 30s 3x

Down 3 hold 3, up

Down, hold 3 up 3

Leg jacks

Unilateral Leg Work: 30s 3x

Single leg deadlift to back lunge

Back lunge kick

Kickback

Repeat left

30s 3x

Plank in & out feet

Plank kickback Right leg

Kickback tap out Right leg

Plank in & out feet

Plank Kickback Left leg

Kickback tap out Left leg

rest

Side plank series - performed on elbows - 20s 3x

Side plank hip dip

Side plank crunch

Leg lift

Dolphin pike

Other side

30s 3x

Single leg bridge + leg lift

Bridge hold leg lift

Pulse

Rep other side