Protocol: core stability and total body mobility; light weight, high repetitions, and multi-planar
Goal: increase core strength and range of motion

Active warm up:

• Jumping jacks: 1 x 1 minute
• Backward lunges & twist: 1 x 15
• Inverted hamstring: 1 x 15
• Body weight squat: 1 x 15
• Hip rotations: 2 x 15
• Front & side planks: 2 x 1 minute (1 set: front & both sides)

Main sets:

• Superset 1: Alternate chest press (on a stability ball), 30 lbs: 2 x 15; leg lifts: 2 x 30
• Superset 2: Transverse lunges w/ shoulder raise, 10 lbs: 2 x 15; bicycles: 2 x 15
• Superset 3: Jump squat, 65 lbs: 2 x 15; v-up crunches: 2 x 30
• Superset 4: Diagonal ball chop backward lunges, 6 lbs: 2 x 15; full body crunches: 2 x 30
• Superset 5: Side lunges, 65 lbs: 2 x 15; regular crunches: 2 x 30
• Barbell combos: bench press, close grip press, curls, bend over rows, shoulder press, wide grip press, bar weight: 2 x 10 (do all the exercises continuously without rest for 1 set)