Warm-up
Arm Circles (forward/backward)
90 seconds
Start small and gradually increase the range of motion, warming the shoulders.
Thoracic Rotations (seated or kneeling)
90 seconds
Gently twist from your upper back, keeping your lower body stable.
Band Pull-Aparts
120 seconds
Engage your upper back as you pull the band apart horizontally.
Main session
Strength & Stability Flow
3 roundsDumbbell Row
10 reps each side
Support your non-working arm, pulling the dumbbell towards your hip with control.
0 / 10
Overhead Press (Standing)
8 reps
Press dumbbells overhead, maintaining a strong, stable core.
0 / 8
Bicep Curl to Hammer Curl
12 reps total
Alternate between palms up and palms facing each other, feeling the bicep work.
0 / 12
Single-Leg Romanian Deadlift (Bodyweight)
8 reps each leg
Focus on balance and a long spine as you hinge forward from the hip.
0 / 8
Push-ups (on knees or toes)
10-15 reps
Maintain a straight line from head to heels, lowering with control.
0 / 15
Cool-down
Triceps Stretch (overhead)
90 seconds
Reach one arm overhead, bending the elbow and gently assisting with the other hand.
Chest Opener (doorway or mat)
90 seconds
Gently expand through your chest and shoulders, breathing deeply.
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