Block 1
Staggered squats (right)
Staggered squats (left)
Step up knee lift (alternating)
Slow mountain climbers
Block 2
TC Single arm row (right)
TC Single arm row (left)
Knee push-ups with rock forward and back
Glute Bridges (heels on TC)
Block 3
Stationary lunges (right)
Stationary lunges (left)
Modified burpee
Plank lateral toe taps
Block 4 (vertical)
Fire hydrant (right)
Fire hydrant (left)
Traveling high plank (on knees)
Core stability toe taps (lying on TC/hold sides)
Block 1
Lateral squat/tap (each side)
Quick tap up and over
Modified push-up
Block 2
Alternating front lunges
Heel jumping Jacks
Glute bridge marches
Plank tap outs (dome up)
Block 3
Squat outer thigh lift (RL)
Row/RDL
Mountain climber twists (dome down)
Block4
Elevated Crunches (heels on t...
Block 1
High to low squats
Knees corner to corner
Down dog push-ups
Block 2
Lateral lunge/inner thigh floor
Straddle plank walk (bend knees)
Alternating rows
Block 3
Modified V-sit hold
Core stability toe tap (hold bench)
Lateral rock plank (dome down)
Block 1
Bulgarian lunges
Romanian Dead Lift/Low Row
Squat pulse up & overs
Block 2
Power jump/quick toes
Glute bridges
Burpees
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