WED · SEP 2 · 25–35 minutes
Control every core rep without swinging or rushing, hold the plank with a strong full-body position, then slow down and breathe through the complete mobility sequence.
3 rounds · 60 seconds after each round
Raise your legs without swinging and lower under control.
Hold a plate at your chest and control the entire rep.
Rotate your shoulders fully from side to side while keeping your chest tall.
Hold a straight line from head to heels with your ribs down, glutes tight, and elbows under your shoulders.
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.
Sit tall, hinge forward gradually between the legs, and never bounce or force the 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.
