Warm-up
Marching in Place with Arm Circles
60 seconds
Elevate your knees and gently open through your shoulders.
Dynamic Inchworm to Plank
120 seconds
Walk your hands out, engaging your core, then walk them back.
Leg Cradle (per side)
120 seconds
Open your hip gently, feeling the stretch and active mobility.
Main session
Strength Ladder: Legs & Core
3 roundsDumbbell Squats
12 reps
Maintain an upright chest and drive through your heels.
0 / 12
Dumbbell Romanian Deadlifts
10 reps
Hinge from your hips, keeping a slight bend in your knees and a long spine.
0 / 10
Step-Ups onto Low Bench/Stair (per side)
10 reps
Initiate the movement with the leg on the step, using control.
0 / 10
Walking Lunges
10 steps per leg
Step forward with purpose, maintaining balance and knee alignment.
0 / 10
Cool-down
Pigeon Pose Prep (per side)
60 seconds
Ease into the hip opener, finding release in your glute.
Quad Stretch (standing, per side)
60 seconds
Gently pull your heel towards your glute, opening the front of your thigh.
Supine Hamstring Stretch with Strap (per leg)
60 seconds
Lengthen through the back of your leg, keeping your hips grounded.
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