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Upper body strength

Confident Core & Upper Lift

This session builds powerful connections from your core through your upper body, enhancing stability and lifting capacity. It's ideal for days when you feel strong and integrated.

30 minIntermediateovulatoryEquipment: mat, medium dumbbells
60

Warm-up

  • Cat-Cow Flow

    120 seconds

    Coordinate your breath with movement, articulating each vertebra.

    Illustration of Cat-Cow Flow

  • Wrist Circles and Finger Stretches

    60 seconds

    Gently wake up your wrists and hands, preparing for weight-bearing.

    Illustration of Wrist Circles and Finger Stretches

Main session

Integrated Strength

3 rounds

  • Dumbbell Floor Press

    10 reps

    Press through your chest, keeping your lower back connected to the floor.

    0 / 10
    Illustration of Dumbbell Floor Press

  • Renegade Row (no push-up)

    6-8 reps per side

    Keep your hips as still as possible, pulling the dumbbell towards your hip.

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    Illustration of Renegade Row (no push-up)

Postural Power

3 rounds

  • Dumbbell Bicep Curls

    10-12 reps

    Keep your elbows tucked near your sides, lifting with control.

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    Illustration of Dumbbell Bicep Curls

  • Reverse Fly (hinged position)

    12 reps

    Squeeze your shoulder blades lightly together, thinking about postural support.

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    Illustration of Reverse Fly (hinged position)

Cool-down

  • Child's Pose with Arm Reach

    60 seconds

    Walk your fingers forward, feeling a stretch through your lats and sides.

    Illustration of Child's Pose with Arm Reach

  • Supine Twist

    60 seconds

    Allow your body to gently release, feeling space in your spine.

    Illustration of Supine Twist

Tags

upper bodycorestrengthstabilityovulatory