Warm-up
Joint Rotations (ankles, knees, hips, shoulders)
180 seconds
Move through each joint's full available range of motion with intention.
Prone T/Y/I Raises
120 seconds
Engage your upper back and shoulders, keeping your neck neutral.
Bodyweight Squat to Stand
60 seconds
Practice your squat pattern, finding depth with upright posture.
Main session
Strength Building Pairs
3 roundsDumbbell Bench Press (on floor or bench)
8-10 reps
Lower with control, pressing the weights powerfully back up.
0 / 10
Dumbbell Bent-Over Row
10-12 reps
Keep a flat back and pull elbows towards the ceiling, squeezing shoulder blades.
0 / 12
Sumo Squat (with one heavy dumbbell)
10-12 reps
Wider stance, toes out, driving knees out over ankles as you lower.
0 / 12
Glute Bridge (with optional dumbbell on hips)
12-15 reps
Squeeze your glutes at the top, creating a straight line from knees to shoulders.
0 / 15
Cool-down
Seated Forward Fold
120 seconds
Lengthen through your spine, softening your chest towards your thighs.
Reclined Bound Angle Pose (Supta Baddha Konasana)
150 seconds
Allow your hips to gently open, finding a sense of ease and release.
Neck Release
90 seconds
Gently tilt and turn your head, releasing any residual tension in your neck and shoulders.
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