WED · AUG 19 · 45–50 minutes
Control every weighted rep, keep the lower back organized through the high-rep work, and finish by breathing into every stretch instead of forcing range.
4 rounds · 60 seconds after each round
Hold a plate at your chest and control the lowering on every rep.
Raise your legs without swinging and control the descent.
Lower directly toward the knee and return fully upright without rotating.
3 rounds · 60 seconds after each round
Curl your hips off the floor without swinging your legs.
Rotate your shoulder toward the opposite knee while fully extending the other leg.
Keep your lower back pressed firmly into the floor.
Complete once · Move slowly through all four stretches
Keep your ribs controlled and settle into the hip and thigh without forcing range.
Shift your hips backward, lengthen the front leg, and keep your spine long.
Sit tall, hinge forward gradually, and breathe without bouncing.
Reach long through both 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.
