@Phoenix Stein Push-ups - 5 sets × 12–20 - Rest: 90 seconds Pike Push-ups - 4 sets × 8–15 - Rest: 90 seconds Diamond Push-ups - 3 sets × 10–15 - Rest: 60 seconds Squats - 5 sets × 25 - Rest: 60 seconds Bulgarian Split Squats - 4 sets × 12 each leg - Rest: 60 seconds Glute Bridges - 4 sets × 20 - Rest: 45 seconds Power & Conditioning Slow Squats (3-second lower, 1-second pause) - 4 sets × 15 reps - Rest: 60 seconds Mountain Climbers - 4 sets × 30–45 seconds - Rest: 60 seconds Walking Lunges or Alternating Reverse Lunges - 4 sets × 16 reps (8 each leg) - Rest: 60 seconds Bear Crawl - 3 sets × 20–30 seconds - Rest: 60 seconds Core Plank - 3 sets × 1 minute - Rest: 45 seconds Leg Raises - 4 sets × 15 - Rest: 45 seconds Bicycle Crunches - 3 sets × 25 each side - Rest: 45 seconds Hollow Hold - 3 sets × 30–45 seconds - Rest: 45 seconds