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Full body strength

Awakening Energy: Full Body Exploration

This workout gently wakes up your entire system, perfect for the burgeoning energy of the follicular phase. Expect movement that feels both strengthening and expansive, building resilience from head to toe.

30 minBeginnerfollicularEquipment: none
60

Warm-up

  • Standing Side Bends

    90 seconds

    Reach and lengthen through your side body, alternating sides.

    Illustration of Standing Side Bends

  • Thread the Needle Stretch

    90 seconds

    Release tension in your upper back and shoulders, breathing deeply.

    Illustration of Thread the Needle Stretch

  • Walking Lunges (slow)

    120 seconds

    Focus on balance and control, stepping forward mindfully.

    Illustration of Walking Lunges (slow)

Main session

Integrated Movement Series

3 rounds

  • Squat to Overhead Reach

    10 reps

    Flow from a strong squat into a tall, full-body extension.

    0 / 10
    Illustration of Squat to Overhead Reach

  • Kneeling Push-Up

    8-10 reps

    Maintain a straight line from knees to shoulders, lowering with control.

    0 / 10
    Illustration of Kneeling Push-Up

  • Reverse Lunge

    8 reps per leg

    Step back and lower gently, keeping your front knee over your ankle.

    0 / 8
    Illustration of Reverse Lunge

  • Modified Side Plank

    30 seconds

    Lift your hips and engage your side body, finding stability from knee to shoulder.

    Illustration of Modified Side Plank

Cool-down

  • Pigeon Pose Prep

    90 seconds

    Gently open through your hip, adjusting for comfort and release.

    Illustration of Pigeon Pose Prep

  • Seated Forward Fold

    120 seconds

    Soften your spine and hamstrings, breathing into the back of your body.

    Illustration of Seated Forward Fold

Tags

beginnerfull bodyflowfollicularmobility