(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 escalator lunge
L lunge hold
L lunge micro hip hinge
L moonwalker + hold half way
R escalator lunge
R Lunge hold
R micro hip hinge
L moonwalker + half way hold
L bungee kick
L hamstring curl
L external rotated straight leg lifts
GR wheelbarrow + micro move