Warm-up
Cat-Cow Flow
120 seconds
Synchronize movement with breath, feeling freedom in your spine.
Dynamic Inchworm
120 seconds
Engage your core as you walk hands out, stretching hamstrings on the way back.
Arm Circles and Leg Swings
120 seconds
Start small and gradually increase your range of motion.
Main session
Strength Synergy Circuit
3 roundsDumbbell Squat to Overhead Press
10 reps
Drive through your heels as you press the weights overhead with control.
0 / 10
Renegade Row
8 reps each side
Keep your hips stable and parallel to the floor, resisting rotation.
0 / 8
Walking Lunges (with optional dumbbells)
10 reps each leg
Maintain an upright posture, ensuring your front knee tracks over your ankle.
0 / 10
Dumbbell Romanian Deadlift
10-12 reps
Hinge from your hips with a soft bend in knees, feeling the stretch in your hamstrings.
0 / 12
Cool-down
Figure Four Stretch
90 seconds
Gently deepen the stretch in your glutes with each exhale.
Child's Pose
120 seconds
Release tension, allowing your forehead and chest to settle towards the mat.
Supine Spinal Twist
90 seconds
Keep both shoulders grounded as you gently let your knees fall to one side.
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