Warm-up

· flow, not counted

• Shoulders · hammy scoops · side bends
• Knee hugs · pull ups* · crouches*standing mobility — confirm w/ video
• Inch worms
• Downward dog → up dog
• Squats + overhead presstouch ground, alternating hands, reach overhead · dumbbells

Balance

· TRX / wall for light support

• Balance single-leg squat~5 ea
• Single-leg arabesque~5 ea

Main set

· 2-3 × 10, with weights

• Single-leg Bulgarian squatrear foot in TRX strap / on block · DB or KB2-3×10
• Single-leg deadliftlight balance support · DB or KB2-3×10
• Straight-knee calf raiseoff curb edge · DB or KB2-3×10
• Bent-knee calf raiseoff curb edge · DB or KB2-3×10

Band — stability / glutes

· band around knees

• Toe taps in squat positionhold level pelvis, burn in weight-bearing glute2×10 ea
• Sideways crab squats2×10 ea way

Glutes / core / upper

· once through · mat

• Back bridge hip raises (on arms)10
• Back bridge single leg10/leg
• Mountain climbers20
• Back bridge single leg10/leg
• Mountain climber to elbow10
• Side bridge holds20s ×2
• Front bridge toe taps10
• Side-lying leg lifts5
• Push-ups—
• Crow challenge* / more push-ups*arm balance — see video
• Core heel touches10
• Crunches10
• Reverse crunches10
• Double crunches—
• Superman alt. arm/leg20
• Scissor abs20
• All-fours alt. arm/leg extensions8
• Gut busters**core — see video
• All-fours alt. arm/leg extensions8
• Cycle twisting cruncheselbow to opposite knee20 (10 ea)