1 Complex with 3 Exercises
Workout starts at 01:40
Dive Bomber
Hitch Hikers
Over Kicks
If you want more of a mobility based workout, instead of Scorpion Over Kicks, do 30 seconds on each side of Rehab Scorpion Kicks.
4 Single Stacks with 4 reps per exercise (4S4R)
Long Kneeling Warm Up
Stack 1 (starts 04:06)
Leg Lifts
Kick Outs
Narrow Squats
Stack 2 (08:28)
Hip Drops
High Kicks
Narrow Squats
Stack 3 (13:12)
Moonwalk
Side Kicks
Wide Squats
Stack 4 (17:48)
Side Crunch
Side Kicks
Staggered Squats
1 Complex with 3 Exercises
Workouts starts at 01:31
ITB Kickout
S2S Reach
Saxon Tilt
Instead of ITB Kickouts, you can also do ITB Leg Lifts. Again, do 30 seconds on each side.