Spider-Man Crawls

3 Sets x 12 Reps

Kettlebell Alternating Floor Press

3 Sets x 10 Reps

Rotational shoulder press

3 Sets x 12 Reps

Shoulder L Raises

3 Sets x 12 Reps

Dumbbell Wood Chop

4 Sets x 12 Reps

Band external rotation

3 Sets x 15 Reps

QFL Lateral run

3 Sets

QFL In and Out

3 Sets

QFL Icky Shuffle

3 Sets

QFL ALI Shuffle

3 Sets

Barbell Squat

4 Sets x 12 Reps

Bodyweight Side Lunge

3 Sets x 12 Reps

Kettlebell Single-Leg Deadlift

3 Sets x 12 Reps

Hip Bucks

4 Sets x 20 Reps

Starfish Crunch

3 Sets x 15 Reps

Leg Raise with Hip Thrust

2 Sets x 20 Reps

Running

3 Sets

Machine Inverted Row

4 Sets x 8 Reps

DB Row and Kickback

3 Sets x 12 Reps

Dumbbell Forward Lunge with Bicep Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Weight Plate Russian Twist

4 Sets x 20 Reps