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

AG FITNESS

72 Portsmouth Ave, Stratham, NH 03885

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