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Full body strength

Follicular Flow: Gentle Full Body Build

Invite a feeling of gentle strength and spaciousness into your body. This session is perfect for those new to movement or easing back in, focusing on foundational full-body engagement.

30 minBeginnerfollicularEquipment: mat
60

Warm-up

  • Cat-Cow Flow

    120 seconds

    Synchronize your breath with gentle spinal movements, finding ease.

    Illustration of Cat-Cow Flow

  • Bird-Dog

    120 seconds

    Keep your core stable and hips level as you extend opposite arm and leg.

    Illustration of Bird-Dog

  • Arm Circles

    60 seconds

    Make large, sweeping circles, both forward and backward, opening the shoulders.

    Illustration of Arm Circles

Main session

Foundation Strength Circuit

3 rounds

  • Bodyweight Squat

    10 reps

    Lower as if sitting into a chair, keeping your chest lifted.

    0 / 10
    Illustration of Bodyweight Squat

  • Incline Push-Up (wall or counter)

    8-10 reps

    Keep your body in a straight line, pressing away from your surface.

    0 / 10
    Illustration of Incline Push-Up (wall or counter)

  • Glute Bridge

    12 reps

    Squeeze your glutes at the top, lifting your hips towards the ceiling.

    0 / 12
    Illustration of Glute Bridge

  • Plank (on knees or toes)

    30 seconds

    Engage your core, thinking of drawing your navel towards your spine.

    Illustration of Plank (on knees or toes)

Cool-down

  • Child's Pose

    120 seconds

    Allow your hips to sink back, finding a gentle release in your back and hips.

    Illustration of Child's Pose

  • Figure-Four Stretch

    90 seconds

    Gently deepen the stretch in your glute, breathing into any tension.

    Illustration of Figure-Four Stretch

Tags

beginnerfull bodystrengthfollicularlow impact