Warm-up
Spinal Waves & Pelvic Tilts
120 seconds
Explore the full range of motion in your spine and pelvis, moving freely.
Bodyweight Squat to Stand
120 seconds
Focus on controlled movement, feeling stability through your feet as you rise.
Main session
Controlled Strength Circuit
3 roundsDumbbell Deadlift
10 reps
Hinge at the hips, maintaining a proud chest and gentle knee bend.
0 / 10
Single Arm Dumbbell Row (Kneeling)
10 reps per side
Keep your shoulder and hip connection stable, pulling with your back muscles.
0 / 10
Incline Push-Up (against wall or sturdy surface)
12-15 reps
Adjust the incline to challenge yourself while maintaining good form.
0 / 15
Lower Body & Core Integration
3 roundsDumbbell Good Mornings
12 reps
Focus on the hamstring stretch and glute engagement as you hinge forward.
0 / 12
Lateral Lunges
10 reps per side
Step out to the side, keeping your chest lifted and pushing off the outer foot to return.
0 / 10
Dead Bug
10 reps per side
Keep your lower back absolutely still, extending opposite arm and leg with control.
0 / 10
Cool-down
Wall Calf Stretch
60 seconds
Lean into the wall, feeling a deep stretch in your calf and Achilles.
Thread the Needle Stretch
60 seconds
Reach one arm under and through, letting your shoulder and head rest on the mat.
Meditation: Body Scan
60 seconds
Lie still, bring awareness to each part of your body, noticing sensations without judgment.
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