WARM UP
Spinal Mobility
Spinal Rotations (forearms, hands)
Bear Hold

SUPINE
Pelvic Tilt + Deep Core Engagement
Toe Taps
Leg Extensions
Single leg stretch
Ab Curl w variations
Hip Internal Rotation
Reverse Curls
Lat Pull Reach with Ball
Leg Extensions on Ball
Dead Bug with Dumbbells
Ball Pass
Isometric Holds

SIDE LYING
Ball Leg Lifts
Inner Thigh Lifts

PRONE
Back Extensions
Reverse Tricep Press