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THU · AUG 6 · 50–60 minutes

Full-Body Strength + Core

Nothing fancy today—just strong, clean work from start to finish. Keep the effort around RPE 7 and leave every set looking controlled.

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01

Full-Body Prep

2 rounds · Move steadily and keep the positions clean

  1. Bodyweight Squats10 reps

    Sit between your hips, keep your full foot down, and stand tall.

  2. Inchworms5 reps

    Walk to a strong plank without letting your hips sag, then return under control.

  3. Reverse Lunges6 reps each leg

    Step backward under control and drive through the front foot to stand.

  4. Scapular Pull-Ups8 reps

    Keep your arms straight and move only through your shoulder blades.

  5. Push-Ups8 reps

    Lower your chest and hips together, then press back to a strong plank.

02

Squat + Vertical Pull

4 rounds · 90 seconds after both movements

  1. Barbell Back Squat6 reps

    Lower under control and drive up strongly while keeping your chest and knees in position.

  2. Pull-Ups6 reps

    Pull from full extension until your chin clears the bar, then lower without swinging.

03

Upper Body + Posterior Chain

4 rounds · 90 seconds after both movements

  1. Dumbbell Bench Press8 reps

    Lower the dumbbells with control and press without losing your shoulder position.

  2. Barbell Romanian Deadlift8 reps

    Push your hips backward and keep the bar close while your back stays strong.

04

Core Control

3 rounds · 45 seconds after each round

  1. Hanging Knee Raise10 reps

    Raise your knees without swinging and lower them under control.

  2. Reverse Crunch12 reps

    Curl your pelvis off the floor without throwing your legs for momentum.

  3. Forearm Plank40 seconds

    Brace hard and keep a straight line from shoulders through heels.

05

Quick Stretch

Complete each stretch once · Breathe slowly and never force painful range

  1. Half-Kneeling Hip-Flexor Stretch60 seconds each side

    Tuck your pelvis slightly and squeeze the back-leg glute.

  2. Half-Split Hamstring Stretch60 seconds each side

    Shift your hips backward with a long spine and straight front leg.

  3. Child’s-Pose Lat Stretch60 seconds

    Reach long through your arms and breathe into your upper back.

  4. Supine Spinal Twist60 seconds each side

    Let your knees lower gently while both shoulders stay relaxed.