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Press hands against head. Directions: Left, Right, Up, Down, Left Side, Right Side.
Standing or seated, rotate torso side to side. Keep hips stable. Control the movement — don't rely on momentum.
Wrists and elbows against wall. Slide arms overhead while keeping contact. Engage upper back throughout.
Lie face down. Simultaneously raise arms, chest, and legs off the floor. Squeeze glutes and hold. Keep neck neutral.
Sit with both legs at 90°. Internal and external rotation focus. Keep chest up and back tall. Switch sides.
Wide squat, feet parallel, toes forward. Sink deep, keep back vertical and knees tracking over toes. Breathe steadily.
Lie on back, feet flat, hip-width apart. Drive hips up squeezing glutes hard at the top. Hold position. Keep core braced.
Back flat against wall, thighs parallel to floor, knees at 90°. Feet shoulder-width, toes forward. Arms at sides or crossed.
Stand on balls of feet, lean back as you bend knees forward past toes. Lower until quads are parallel to shins. Drive back up through quads. Keep body rigid — no hinging at hips.
Rise onto the ball of one foot and hold at peak contraction. Keep leg straight. Touch a wall for balance if needed.
Hinge at hip on one leg, send free leg back as torso drops toward floor. Keep spine neutral, standing knee soft. Squeeze glute to return. Bodyweight only.
Push-up position on fists, knuckles of index and middle finger down. Keep wrists straight. Full range of motion, chest to floor. Builds knuckle conditioning and wrist stability.
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