Warm-up
Spinal Waves
90 seconds
Initiate movement from the pelvis, allowing it to ripple up your spine.
Thoracic Rotations
90 seconds
Keep your hips still, rotating from your mid-back with intention.
Dynamic Hip Openers
120 seconds
Move fluidly, exploring the full range of motion in your hips.
Main session
Functional Movement Circuit
3 roundsGoblet Squat
12 reps
Hold the dumbbell close, keeping your chest lifted and core engaged.
0 / 12
Push-up with Rotation
8-10 reps
Control the push-up, then open smoothly into a side plank, reaching high.
0 / 10
Single-Leg Deadlift (unweighted or light)
8 reps each leg
Hinge forward from the hip, maintaining a long spine and soft knee.
0 / 8
Plank with Alternating Leg Lift
10 reps each leg
Keep your core deeply engaged, minimizing hip movement as you lift.
0 / 10
Cool-down
Pigeon Pose
90 seconds
Allow your body to gently release into the stretch, breathing deeply.
Wall Chest Stretch
90 seconds
Find a comfortable opening across your chest and front of the shoulder.
Deep Belly Breathing
120 seconds
Lie still, focusing on the rise and fall of your abdomen with each breath.
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