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