THU · AUG 13 · 35–40 minutes
Control every core rep, then settle into each stretch gradually—no rushing and no forcing range.
3 rounds · 45 seconds after each round
Keep your lower back pressed into the floor.
Curl your hips gently off the floor without swinging.
Brace your core and keep a straight line from shoulders through heels.
Stack your shoulders and hips while keeping your body in one strong line.
Complete each stretch once · Move slowly, breathe deeply, and never force the range
Gently shift forward while keeping your ribs down.
Straighten the front leg and relax gradually into the position.
Ease backward slowly and never force the range.
Reach long through your arms and relax your chest toward the floor.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
