Step 2: Pistol Squats (Unassisted)

3 sets of 8 reps per leg (no assistance).

Step 3: Bulgarian Split Squats

4 sets of 10 reps per leg

Step 4: Archer Push-ups or Clap Push-ups

4 sets of 12 reps (6 reps per side for Archer push-ups or 12 reps for Clap Push-ups).

Step 5: Side Planks with Leg Raises both left and right

3 sets of 45 seconds per side with 15 leg raises per side.

Step 6: plyometric push up

3 sets of 10 reps.

Step 7: Handstand Push-ups (or Pike Push-ups)

4 sets of 8-10 reps.

Step 8: Dragon Flags

3 sets of 6-8 reps.

Step 9 : cooldown

Congratulations, Keep it up!

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