Warm-up
Ankle Rotations
60 seconds
Gently mobilize your ankles, both clockwise and counter-clockwise.
Lateral Lunges (alternating)
120 seconds
Push your hips back as you lunge to the side, keeping the other leg straight.
Good Mornings (bodyweight)
120 seconds
Hinge from your hips with a soft knee, feeling the stretch in your hamstrings.
Main session
Unilateral Strength & Balance
3 roundsBulgarian Split Squats (per leg, weighted)
8 reps
Keep your front knee aligned and feel the work in your front glute and quad.
0 / 8
Dumbbell RDL to Leg Kickback (per leg)
8 reps
Flow from the hinge into a controlled glute kickback, balancing.
0 / 8
Banded Crab Walks (per direction)
10 steps
Stay low in a squat-like position, resisting the band with each side step.
0 / 10
Calf Raises (standing, slow & controlled)
15 reps
Lift slowly to your tip-toes, pausing at the top, then lower with control.
0 / 15
Cool-down
Wall Calf Stretch (per leg)
60 seconds
Lean into the wall, feeling the stretch in your gastricnemius.
Seated Forward Fold
60 seconds
Fold gently from your hips, allowing your lower back to release.
Reclined Bound Angle Pose
60 seconds
Allow your knees to fall open, relaxing your inner thighs and hips.
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