Arm circles – 17 both forward and backward
Trunk twists – 17 each side
Weighted side bends – 20lbs x 17 each side
Glute ham raises – 17
Reverse crunches – 17
Crunches – 17
Pushups – 17
Plank – 35 seconds
Lying side leg raises – 17 each leg
Medicine ball squats – 4lbs x 17
Stance training:
Front stance – 30 seconds each leg
Back stance – 30 seconds each leg
Horse stance – 30 seconds each leg
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