Warm-up
01
Shoulder Dislocates
Warm-up with band, slow controlled motion to open shoulders.
90s
rest 30s
Strength
02
Nordic Curl
Hamstring-focused compound. Use band assistance as needed.
3 × 6
rest 60s
03
Side Split Squats Left
Lateral lunge variant to load adductors/glutes/quads.
3 × 10
rest 60s
04
Side Split Squats Right
Match left side; maintain foot alignment.
3 × 10
rest 60s
05
Prone Scapular Retraction - Arms At Side
Upper-back pulling/strength endurance; focus on scapular squeeze.
3 × 12
rest 90s
06
Calf Raises, Right Leg
Single-leg calf raise; tempo 1s up, 2s down.
3 × 12
rest 60s
07
Hollow Hold
Core endurance finish: 3 x 30s holds or accumulate 90s as shown.
90s
rest 60s
Cooldown
08
Butterfly Stretch
Cooldown for hips and inner thighs.
60s
rest 30s