1. Step back lunge weighted 8 ES into bodyweight step forward lunge 8 ES  

2. Plank row 8ES into hinged reverse flies 12    

3. Cross over lunges 8ES into bodyweight cross over single leg squat (back knee simply crosses behind front knee).  

4. Supine overhead reach in dead bug position or feet flat 8 into superman plank walk outs (out out in in with hands)

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