Warm-up
01
Child's Pose
Warm-up & breathing; slow diaphragmatic breaths
60s
rest 30s
Strength
02
Nordic Curl
Hamstring-focused posterior chain; use assistance if needed
3 × 8
rest 60s
03
Biceps With Trx
Pulling accessory — adjust body angle to change difficulty
3 × 10
rest 90s
04
Hip Raise, Lying
Glute focus with shorter rests to aid conditioning
3 × 12
rest 60s
05
Side Split Squats Left
Lateral lunge pattern for hip strength and stability
3 × 10
rest 60s
06
Side Split Squats Right
Match left side; controlled tempo
3 × 10
rest 60s
Cardio
07
4-count Burpees
Full-body compound conditioning — control on descent
3 × 8
rest 90s
Cooldown
08
Cobra Stretch
Cooldown to open anterior chain
60s
rest 30s