Warm-up
Cat-Cow Flow
120 seconds
Gently mobilize your spine, connecting breath to movement.
Dynamic Inchworm
60 seconds
Walk hands out to plank, then feet to hands, feeling a whole-body stretch.
Bodyweight Squat
120 seconds
Find your comfortable depth, keeping chest lifted and knees tracking over toes.
Main session
Legs & Core Circuit
3 roundsGoblet Squat
10 reps
Hold the dumbbell close to your chest, driving through your heels.
0 / 10
Walking Lunge
8 reps each leg
Step forward, lowering your back knee towards the floor with control.
0 / 8
Romanian Deadlift (RDL)
12 reps
Hinge at the hips, keeping a soft bend in your knees and a long spine.
0 / 12
Pallof Press (Half-Kneeling)
10 reps each side
Resist rotation, pressing the band straight out from your chest.
0 / 10
Glute Bridge
15 reps
Squeeze glutes at the top, lifting hips to create a straight line from knees to shoulders.
0 / 15
Cool-down
Figure-Four Stretch
90 seconds
Gently open your hips, breathing into any sensation.
Hamstring Stretch (Seated)
90 seconds
Reach towards your toes with a long spine, feeling the stretch behind your legs.
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