| legs and stabilizers | upper body and core |
|---|
| ankle weight clock positions | sit-ups |
| eccentric calves | pull-ups |
| side lunge | push-ups |
| rear lunge | heavy kettlebell overhead press |
| box squat | dumbell overhead |
| Nordic curls | dumbell curls |
| wall sit | dips |
| deep squats with dumbells | shoulders with light weight |
| step ups | heavy kettlebell swings |
| forward lunge | barbell deadlift |
| glute bridge | barbell squat |
| arabesque | barbell overhead press |
| hamstring bridge | elastic band work |
| single leg squat with 2-arm reach | bench press |
| Bulgarian split squat | |