| Order | Exercise | Sets | Reps/ Time | Weight | date 1 |
|---|---|---|---|---|---|
| 6b | Foot Taps | 3 | 10 | ||
| 6b | Tricep Pushdown (cable) | 3 | 8 | ||
| 6c | Reverse Crunch | 3 | 10 | ||
| 6c | Reverse Crunch | 4 | 8 | ||
| 6c | Vacuum | 3 | 15 sec | ||
| 6c | Lateral (side) raises (dumbbells) | 3 | 12 | ||
| 6d | Plank - side | 4 | 30 sec | ||
| 7 | Prone adductor release (roller) | 1 | 30 sec | ||
| 7a | Plank - left side (L) | 3 | 30 sec | ||
| 7a | Squat to Row (cable machine) | 3 | 8 – 12 | ||
| 7a | Palloff Press | 3 | 8 | ||
| 7b | Plank - right side (R) | 3 | 30 sec | ||
| 7b | Bicep Curls (db) | 3 | 8 | ||
| 8 | Swiss ball pike pass | 3 | 8 – 12 | ||
| 8a | Double leg bridge | 3 | 8 | ||
| 8b | Leg Passing | 3 | 12 | ||
| 8c | Plank - side | 3 | 15 sec | ||
| 9 | Thoracic mobilization (roller) | 1 | 30 sec |