1.1. Pall Off: 1 Series of 10 Rep.

1.2. Pall Off diagonal: 1 Series of 10 Rep.

1.3. Stick instability: 1 Series of 10 Rep.

1.4. Bird dog: 1 Series of 10 Rep.

1.5. Anti throws: 1 Series of 10 Rep.

1.6. Single Leg Hip Thrust: 1 Series of 10 Rep.

1.7. Supine plank: 1 Series of 10 Rep.

1.8. Turkish Get Up: 1 Series of 5 Rep.

1.8. Hip Thrust: 1 Series of 10 Rep.

1.9. Bird dog lying down: 1 Series of 10 Rep.