1. Sit Outs – Back and forth
  2. Sit Outs – Around
  3. Leg Circles – Move your hips
  4. Hip Ups – Pop your hips
  5. Hip Up – Triangles
  6. Hip Drive Throughs – Good for sweeps
  7. Bridges – Side to side
  8. Bridge Turns
  9. Compass Drill
  10. Flat Roll
  11. Shrimp – Backward to back roll
  12. Elbow drags
  13. Back roll to flat roll forward
  14. Seal crawls
  15. Leg high sit outs w / Push-up
  16. Forward and backward crawls
  17. Side to side crawls
  18. From knees jump ups
  19. Wresters shots
  20. Up downs from base
  21. Sideways shoulder rolls
  22. S-turns
  23. S-turn hip ups
  24. Alligator push-ups
  25. Scorpians
  26. Backward scoots
  27. Imaginary rope pulls
  28. Backward shrimps
  29. Forward shrimps
  30. Shrimps in place
  31. Explosive Hip / Chest pops
  32. Plank hops
  33. Low leg through push-ups