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Full body strength

Blooming Bod: Full Body Connection

Reconnect deeply with your body's capabilities in this strengthening session. We'll focus on mindful movements that engage multiple muscle groups, fostering a sense of integrated strength and vitality.

30 minBeginnerfollicularEquipment: mat
60

Warm-up

  • Wrist & Ankle Circles

    90 seconds

    Gently mobilize all your small joints, preparing them for movement.

    Illustration of Wrist & Ankle Circles

  • Arm Openers

    90 seconds

    Open your chest and shoulders with wide, sweeping arm movements.

    Illustration of Arm Openers

  • Half Kneeling Hip Flexor Stretch

    120 seconds

    Tuck your tailbone slightly to deepen the stretch in the front of your hip.

    Illustration of Half Kneeling Hip Flexor Stretch

Main session

Integrated Full Body Movers

3 rounds

  • Box Squat (to chair or bench)

    10-12 reps

    Sit back onto your surface with control, then stand up powerfully.

    0 / 12
    Illustration of Box Squat (to chair or bench)

  • Push-Up (on knees or incline)

    8-10 reps

    Lower down with a strong, stable core, then press back up fully.

    0 / 10
    Illustration of Push-Up (on knees or incline)

  • Alternating Leg Lowers

    10-12 reps per leg

    Keep your core engaged to prevent your low back from arching.

    0 / 12
    Illustration of Alternating Leg Lowers

  • Superman

    10-12 reps

    Gently lift opposite arm and leg, feeling activation in your back body.

    0 / 12
    Illustration of Superman

Cool-down

  • Cobra Stretch (gentle)

    90 seconds

    Find a gentle arch in your spine, opening your chest towards the front.

    Illustration of Cobra Stretch (gentle)

  • Hamstring Stretch (lying on back)

    90 seconds

    Keep your opposite leg grounded, gently pulling your extended leg towards you.

    Illustration of Hamstring Stretch (lying on back)

Tags

beginnerfull bodyconnectionfollicularmindful