| Program | Order | Movement | Exercise | Weight | Sets | Reps | Edit |
|---|---|---|---|---|---|---|---|
| [309] | 7a | Core | Palloff Press | 5 | 3 | 8 | |
| [309] | 7b | Core | Plank - right side (R) | BW | 3 | 30 sec | |
| [309] | 7b | Pulling - Vertical | Bicep Curls (db) | 5 | 3 | 8 | |
| [309] | 8 | Swiss Ball | Swiss ball pike pass | BW | 3 | 8 – 12 | |
| [309] | 8a | Bridge | Double leg bridge | BW | 3 | 8 | |
| [309] | 8b | Core | Leg Passing | BW | 3 | 12 | |
| [309] | 8c | Core | Plank - side | BW | 3 | 15 sec | |
| [309] | 9 | Stretching | Thoracic mobilization (roller) | BW | 1 | 30 sec |