WED · AUG 26 · 25–35 minutes
Attack every core rep with control, keep the low back and hips organized, then slow down and breathe through the full stretch sequence.
4 rounds · 60 seconds after each round
Bring your torso and legs upward together, then lower both under control.
Lower your legs toward the floor without allowing your lower back to arch.
Drive each knee toward the same-side elbow while keeping your hips controlled.
Keep the soles of your feet together and move through a full controlled sit-up.
1 pass · Move slowly, breathe deeply, and never force the range
Set the back knee on padding, squeeze the back-leg glute, and settle upright without arching.
Straighten the working leg and ease forward with a long back until the hamstring opens.
Set the knees wide with the lower legs supported and ease the hips backward without forcing range.
Reach both arms long, lower the chest gradually, and breathe without forcing the shoulders.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
