(0 spring easy or 1 black advancement)
Kneeling inner thighs
Kneeling inner thigh + hip hinge (squats) + hold
Wheelbarrow
Cobra
Modified plank hold
Crunch
Elbow plank hold + alternating toe taps onto the floor
(0 spring harder or 1 black easier)
R Front lunge
R front lunge hold w hip shift back
...

(1 Black spring 0 Spring harder)
COMBO
R Front staggered foot lunge + Lunge hold + Lateral arm lift + stand up
COMBO
R Front lunge Weight drops to R side of knee + Carriage kick
R Carriage kick hold + Diagonal straight arm lifts
(1 Red spring)
R Runner lunge
R Split lunge hold
Repeat on L sid...

(1 Red spring + black to make it harder)
R Spider lunge + hold turned out leg half way
R Runners lunge
R split lunge press (drop knee + lift hips)
R Runners lunge tempo
R Bungee leg lifts
R Bungee leg hold
R Spider kick + Tempo
Repeat Left side
(1 black spring easy 0 spring harder)
Catfish
Ca...

(1 Black spring easy or 0 spring harder)
Plank to pike
Bear
Table Top knee drops
Crunch
Saw
Cobra
L Staggered front lunge ( foot on side of platform + foot on outside of carriage)
L Side Carriage lunge + standing inner thighs
Plank feet shift
L Xpress lunge
R Xpress lunge
R Side Carriage lunge...

(1 Black spring or 0 harder)
Catfish
Catfish + Push up combo ( Microformer burpee)
Plank hold
Plank to Pike
Bear + push up combo ( Microformer burpee)
R side crunch
R side kneeling plank
Plank to pike
L side crunch
L side kneeling plank
Dancing bear
L Front lunge
L Carriage kick
L Side carri...

(0 spring hard 1 black hard)
Reverse modified plank
Reverse crunch
Reverse wheelbarrow
Reverse cobra
Reverse plank ( toes on floor) + micro wheelbarrow
(1 black easy 2 black hard)
Lat pull down + micro moves
(1R +B)
L Bungee kick
L bungee hamstring curl
L external rotation straight leg lifts
L...