| Warmup video | ||||||||||
| video | ||||||||||
| Exercises | Sets x reps | Notes | video | |||||||
| A | Wall drill running technique (switches) | 6x15 sec | FULL SPEED – rest 1 min between each rep | video | ||||||
| Super set 1 | ||||||||||
| Exercises | Sets x reps | Notes | video | |||||||
| B1 | single arm bird dog row / single arm row | x10 each | video 1 | video 2 | ||||||
| B2 | bridged press | x10-12 | 5-10 kg | video | ||||||
| B3 | superman | X10 | Body weight | video | ||||||
| 3 sets | ||||||||||
| Super set 3 | ||||||||||
| Exercises | Sets x reps | Notes | video | |||||||
| C1 | Squat front raises | x10-12 | 3-5kg each arm | video | ||||||
| C2 | Triceps dips | x10 | BW | video | ||||||
| C3 | Side plank abduction | x10 each | BW | video | ||||||
| 3 sets | ||||||||||
| Super set 4 | ||||||||||
| Exercises | Sets x reps | Notes | video | |||||||
| D1 | push press | x8 | 5-15kg | video | ||||||
| D2 | reverse bridge | x15 | BW | video | ||||||
| 3 sets | ||||||||||
| CORE | ||||||||||
| Exercises | Sets x reps | Notes | video | |||||||
| E1 | Knee Copenhagen | x20 sec each | Push with your hip | video | ||||||
| E2 | V up | x10 each | BW | video | ||||||
| E3 | Hollow hold | x10 each | BW | video | ||||||
| 2 sets | ||||||||||
