WARM UP
Quadruped Twist Ball Roll
Forearm Knee Hovers with Ball
Pelvic Floor Connection + Breath

SUPINE
Alternating Single Leg Extension
Ab Curl
Ab Curl Pulse
Pulse with Leg Variations
Windshield Wipers
Lower Abdominals Pelvic Tilt
Ball Inner Thigh Pulse

SIDE LYING
Copenhagen Progression 1
Side Plank with Ball Press
Copenhagen Progression 2

Ball Side Propped Knee to Elbow Drive
Knee to Elbow Drive with Pulse
Ball Propped Oblique Side Twist
Pulse + Side Lift Hold

SUPINE
Table Legs Ball Squeeze
High Boat to Low Boat
Boat Hold with Ball Squeeze
Butterfly Stretch with Pelvic Floor Lengthening

PRONE
Spinal Extension