• Pogo: 1min
  *Like jackhammer, but keeping all weight on toes and slightly leaving the ground on each bounce

• Slow squat
  *Tempo: 30sec down / 15sec hold / 15sec up

• Slow overhead side bend
  *Tempo: 10sec up / 10sec hold / 10sec down (simultaneously raise arm from side and tilt torso sideways)

• Slow pike stretch
  *Tempo: 30sec down / 30sec hold / 30sec up

• Bent-over shoulder extension (4 reps)
  *Tempo: 5sec up / 5sec hold / 5sec down (transition directly to plank upon completion, before coming up)

• Plank + Downward dog
  *Tempo: 30sec in plank / 30sec slow transition to DD / 30sec in DD (then transition directly into cobra)

• Cobra
  *Hold for 20sec (unlike video, only lift up to the extent that you can do with front of hips still on the floor; arms will likely be bent and working to hold you; aim to find a submaximal depth in which you can prioritize finding a stretch in the upper abdominal area near solar plexus)

3 sets of 10 kick-ups (rest as needed for quality)

• Push-ups: 10x

• Triceps pushdown (while available): 15-20 reps

• Squat: 20x

• Pull-ups: 3x
  (while available: replace this set and 2nd set with 1-arm cable row x 10-15 reps)

• Pike: 8 reps @ 3-3-3 tempo

• REST: 1min

• Push-ups: 12x

• Triceps pushdown (while available): 15-20 reps

• Squat: 25 reps

• Pull-ups: 5x

• Foot-on-foot pike: 10 reps / leg

• REST: 90sec

• Push-ups: 15x

• Triceps pushdown (while available): 15-20 reps

• Sliding lunge: 8 / leg

• Pull-ups: 7x

• Foot-on-foot pike: 12x / leg

• REST: 2min

• Pike push-ups (floor version): 6x

• Sliding lunge: 12x / leg

• Pull-ups: ~RPE 8 (1x per week, push closer to limit on quality reps)

• Single-leg pike (ipsilateral): 12x / leg (vary exact touch spot on floor from rep to rep as in video)

• REST: 2min

• Pike push-ups: 3x

• Regular push-ups: ~RPE 8.5

• Cossack squat: 10x / leg + 10sec hold on final rep (all reps on 1 leg before switching)

• Single-leg pike (contralateral): 12x / leg (vary exact touch spot on floor from rep to rep as in video)

• Twist flop: 1min

• Jackhammer: 1min