Uploaded April 2021 | Updated September 2026, 3 days ago

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Part 1:
1) Jacks
2) cossack squats
3) banded bodyweight squats
4) banded glute bridge
5) banded bird-dog
6) 4x plank jack, 2x kick through
7) Touchdowns
8) Pendulum lunge
9) commando plank into side plank
10) SL box squat
then, repeat intervals 6-10

Part 2: (repeat 3x)
1) 4x side to side squats, 4x 180 degree jumps
2) 2x curtsy lunge, 1 heel click
3) 1 Frog Jump, 1 pushup
4) 10x high knees, 4x lateral jump
5) scissor kicks