| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Reverse Snow Angel | 3✕ | 12 rep. |
| Thoracic Rotation | 4✕ | 12 rep. |
| Bird Dog | 3✕ | 10 rep. |
| Side Bridge | 4✕ | 10 rep. |
| Lower Body Russian Twist / Windshield Wiper | 3✕ | 10 rep. |
| Bent Knee Leg Raise, Lying | 4✕ | 12 rep. |
| Crunch | 3✕ | 12 rep. |
| Diagonal Crunch | 4✕ | 8 rep. |
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Bent Over Balance Touch, One-Legged | 4✕ | 8 rep. |
| Thoracic Rotation | 4✕ | 8 rep. |
| Superman / Superwoman | 3✕ | 8 rep. |
| Plank Mogul Jumps | 4✕ | 8 rep. |
| Plank With Hip Twists | 3✕ | 10 rep. |
| Side Plank With Rotation | 4✕ | 10 rep. |
| Side Reach / Foot to Foot Crunch | 3✕ | 8 rep. |