WARM-UP
- March in place — 2 min
- Shoulder and hip mobility — 2 min
MAIN SESSION
01Squat10
02Incline push-up8
03Glute bridge12
04Plank20 s
Structure: 3 rounds · Rest: 45–60 sec between rounds
COOL-DOWN
Walk for 2 minutes and breathe slowly.
REGRESSION
Complete 2 rounds and use support.
PROGRESSION
Complete 4 rounds or add resistance.
Manage your effort: finish each set while you can still maintain good technique. Stop if you feel sharp pain, dizziness or discomfort.