Push Ups - 10/10 - progression standard is 20/20
Supported Squats - 20/15 - progression standard is 30/30/30
Pull-up - 5 - work to 8 then add a second set of 5
Bent Leg Raise - 15 - add second set of 10
Short Bridge - 25/20 - work to 25/25, progression standards is 50/50/50
Straight Bridge - 6/4 - beginner is 10
Handstand Hold - 27 sec - beginner is 30 sec, work to 1 min, progression standard is 2 min
This sequence took me about 20 minutes and I am really enjoying it. I am anxious to get the book and structure my workouts per Coach Wade's recommendation e.g. 3 days per week or daily but mixing up exercises.