Run: 3 laps

Wall calf stretch: 30sec / side

Core / hip flexor warm-up:

• Knee-to-elbow crunches: 10x

• Single-leg pike crunch: 10x + 10sec hold (repeat on 2nd side)

• Flutter kicks: 10 / side

Prone Locust lifts: 10x gentle lifts + 5sec hold on last rep

Supine knee extensions: 10lbs x 10 + 10sec hold per leg (unlike on leg day, take the top of each rep into a full hamstring stretch)

Straight-leg bear crawl: 60sec @ slow tempo

Navasana: 10x + 10sec hold (tap heels down before lifting back up for each rep)

Side plank raises (elbow on bench): 7x, 1sec pauses at top & bottom
*On all side planks, emphasize tilting at the WAIST rather than the hips

Front foot elevated split squat: 30sec / side
*Front foot on step with 2 black risers per side added to step height

Squat hovers + squat to fold:

• Squat hovers: 5x5sec slight lift from full squat (5lbs counterweight)

• Squat to fold: 10x + 10sec hold in fold (keep hips flexed/compressed as you transition btw squat and fold)

Side plank raises (elbow on bench): 7x, 1sec pauses at top & bottom

Drop stance squats: 5x per side; 1sec pause on first 4, 10sec pause on 5th rep (alternate sides on each rep)

Jefferson curl, standing on step: 15lbs plate x 10 + 10sec hold

Navasana: 10x + 10sec hold

Pancake good mornings: 10x + 10sec hold (15lbs bumper plate on back; forehead to floor; note: unlike stated in video, back is allowed to round if no pain)

Neck flexions (over edge of flat bench): bodyweight only x 25 + 10sec stretch

Side lying side leg raises (right leg first): 15x + 10sec hold
*Unlike video, maintain about 30 degrees of hip flexion so that your leg comes down a bit in front of you rather than in line with your torso

Neck side flexions: bodyweight only x 25 + 10sec stretch

Repeat pancake good morning: 15lbs bumper plate x 10 + 15sec (this time aiming for nose or chin to floor rather than forehead)

Rest 2min

Middle split: 30sec (hands supporting from floor; front of foot on floor)

Wall couch stretch: 30sec forward + 30sec vertical

Side plank raises (elbow on bench): 7x, 1sec pauses at top & bottom

Split squat: 30sec
*Front foot on step with zero black risers added to step height

Single leg hip extensions (on knees / elbows): 15x + 10sec hold per side

Cobra: 10 lifts + 10sec hold
*Keep hips pinned to floor

Standing back bends: 10x + 10sec hold
*No overhead reach yet, arms can be crossed, “prayer hands” at chest, or reaching forward as counterweight; focus on engaging glutes and minimizing lumbar pressure (there will likely be some no matter what, as long as it’s not painful)

Basic crunch (hands supporting head): 15x

Neck extensions: bodyweight x 25 (no hold)
*Unlike video, can be a mix of retraction and extension at the top)

Single leg hip external rotation stretch: 30sec / side
*Seated with hands behind you on the floor, cross one foot over the opposite thigh and compress upper/lower body to stretch externally rotated hip

Hip “capsule stretch”: 30sec / side
*Mimicking shoulder capsule stretch, but with a leg instead of arm

Savasana: 3min+