Format Movement pattern Exercise Description Time/

repetitions
Warmup Squats Wide Squat with Add heel raise for
side/rotator raise to O/H balance work
3min
press. Start slow, increase pace
but maintain control- aim
is to warm up
X10 squat with arm
combo
Hold the squat – just do
arms x5
Hold O/H presses – add
pulse squat (option heels
lifted) 2x 10
Sgl leg balance/stability Hip hinge Deadlift with weight Stand on left leg, tip from
the hip and extend right
x10
LEFT HAND SIDE leg back behind,
maintaining level hips.
Reach dBs down and
perform wide row.

Single leg squat Stay on left leg, right leg

back, lean torso slightly
x10
fwd. Sgl leg squats with
O/H press at top.

Single arm row Hold at bottom of last

squat and perform 1x
x10
narrow Rows.

RIGHT HAND SIDE

x10
Deadlift with weight
X10
Single leg squat
X10
Single arm row
4min
transition to floor Fwd flexion. Push Roll down Walk out to plank -
pressup

Prone plank Total core engagement Plank combo Plank Rolldown Plank pressup
Combining 2-3 exercises Add on Press up x5
5-10 reps each and Add on wide knee to Wide knee to elbow R
repeat. Or building on a elbow back to R leg arabesque,
move Pull back to arabesque repeat on L x5-10 reps
3min
Rotational twists Hover/elbow plank Hip drops/twists 2x 30 sec
1min

Transition to side Side flexion. Rotation Side bends

TTN
X4 of each ex X4
LEFT HAND SIDE Jackrabbit
2min

Side glute work Strength/Mobility Weighted clams - Pulses x10

at top
4min
Side leg sequence
- Side leg
rainbows
- Pulses
- Leg circles
fwd/back
Transition to Prone Strength 4pt knee hovers In a 4pt/quadruped X5
position
Hands under shoulders,
knees under hips. Lift
knees 1-2inches from the
 floor and hold for a count
of 5. 2min
4pt/rear glute work Hip abduction. Hip 4pt weighted leg Butt work
extension sequence
- donkey kicks (pulses) X10
- Str8 leg extension x10
4min
Stretch Mobility Seated Pretzel/Hurdler
stretch 1min
Tranisition to Supine
lying
Spinal mobility/rotation Hip rolls 5-10x each side
Add leg extension (sgl or
dbl) 90sec
Strength/Mobility Weighted Ab series X5 each ex (option to
- Roll ups repeat sequence)
- Vsit Russian twist
- Vsit crunch (plate at
chest) to Teaser – plate
o/h 3mins
Transition to side Side flexion. Rotation Side bends
TTN
X4 of each ex X4
RIGHT HAND SIDE Jackrabbit
2min

Side glute work Strength/Mobility Weighted clams _ Pulses x10

at top
4mins
Side leg sequence
- Side leg
rainbows
- Pulses
- Leg circles
fwd/back
Transition to Prone Strength 4pt knee hovers In a 4pt/quadruped X5
position
Hands under shoulders,
knees under hips. Lift
knees 1-2inches from the
floor and hold for a count
of 5. 2min
4pt/rear glute work Hip abduction. Hip 4pt weighted leg Butt work
extension sequence
- donkey kicks (pulses) X10
- Str8 leg extension x10
OPtion to add 1x db in 4min
opp arm to work the back
body posture also.

Stretch Mobility Seated Pretzel/Hurdler

stretch 1min
Transition to seated with Strength Leg pull Supine Place both hands Back 5 count hold x 2-4
leg out in front behind, keeping legs
straight – lift hips into a
Supine Plank
Option to lift and hold
one leg up for 3-5 counts.
2min
Mobility Rollovers X5-10 reps
2min
Roll to stand 2min