Mercy-Valntn: Warm-Up
Verse a: toe taps
Verse b: Hamstring curl pulldowns
Verse c: pause- squat diagonal pull across
Chorus: Forward/backward lunge x2 (alt)
Verse a:
Chorus:
Verse b:
Verse c:
Chorus:
Salt- Ava Max (CKC + Biceps)
Verse a: RT/LT iso lateral lunge pulse w/ bottom ROM -> 90° bicep curls
Verse b: RT staggered stance deadlift
Chorus a: squat w/ 90° lateral raises
Chorus b: Reverse lunge (alt)- full bicep curl
Verse a:
Verse b:
Chorus a:
Chorus b:
Bridge: back to squats w/ 90° raises
Chorus a:
Chorus b:
Open + Close- Mr. Eazi + Diplo (OKC + Rotator Cuff + Triceps)
Intro: band around knees- grab small weights
Verse a: lateral tribal walk w/ DA tricep daggers x 4 RT/LT
Chorus a: V-Step w/ DA external rotation
Chorus b: V-step w/ 90° horizontal ER
Verse b: Tribal walk RT/LT x2
Verse a:
Chorus a:
Chorus b:
Verse b: x2
Outro: squat pulse
Raising Hell- Kesha (Crunches/Bridge/Obliques)
Intro
Verse a: SL glute bridge/contra toe taps RT
Verse b: Slow roll-ups x3
Chorus: Russian twist arms drive over ipsilateral knee and raise up center (lvl 3- pick knee up)
Verse a: LT
Verse b:
Chorus: LT
Bridge: DL isometric hold glute bridge
Verse a: RT
Verse b:
Verse a: LT
Like I Love You (Core stability)
Intro
Verse a: RT bird-dog pulse
Verse b: push-ups
Chorus a: jackknife pulse
Chorus b: bicycle legs
Verse a: LT
Verse b:
Chorus a:
Chorus b:
Bridge: Iso glute bridge arms OH
Chorus a:
Chorus b:
Love You Better (Cardio Track)
Verse a: Toe taps
Verse b: Jacks
Verse c: gate swings
Chorus a: Scissor jumps
Chorus b: Double leg
Pause squat hold
Verse a:
Verse b:
Verse c:
Chorus a:
Chorus b:
Sing for You- Raven & Kreyn
Intro:
Verse a: Leaning back seated position- chest fly (lvl 1- feet on ground, lvl 2- alt. lifting 1 leg, lvl 3- bent knee boat pose)
Chorus: Glute bridge w/ chest press
Verse a:
Chorus:
Future Nostalgia- Dua Lipa (Core/Shoulder Stability)
Intro
Verse a: Full plank up/down (slap mat)
Verse b: Prone straight leg pulse (bring toe to the outside of mat) RT
Chorus: Side-lying oblique crunch (dancer) RT
Verse a:
Verse b:LT
Chorus: LT
Verse a:
Verse b: RT/LT
Chorus: RT/LT