| Plank With Leg Raise | 2 x 60s |
| Press Up | 2 x 15 |
| Goblet Squat | 2 x 20 (12) |
| Russian Twist | 2 x 10 (5) |
| Split Squat | 2 x 15 (8) |
| Bent Over Row | 2 x 10 (5) |
| Single Leg Calf Raises | 2 x 10 |
| V-Sits | 2 x 10 |
| Tib Raises | 2 x 15 |
| Crab Walks | 2 x 15 |
| DeadLift | 2 x 10 (20kg) |
| Pull Ups | 5 |
Make any adjustments minor. All about consistency. Being able to do these every week over a sustained period of time will bring much better gains than pushing hard and then getting a niggle.
