swimmer kicks v. 2 (male)

forward lunge (male)

glute bridge two legs on bench (male)

quads

dumbbell incline y-raise

dumbbell incline t-raise

bodyweight drop jump squat

bodyweight incline side plank

dumbbell incline alternate press

dumbbell seated alternate shoulder

dumbbell seated biceps curl to shoulder press

dumbbell single arm overhead carry

quick feet v. 2

dumbbell standing alternate hammer curl and press

glute bridge march

barbell glute bridge two legs on bench (male)

cable one arm pulldown

lunge with jump

dumbbell contralateral forward lunge

high knee against wall

wheel run

push to run

bent knee lying twist (male)

knee touch crunch