WORKOUT

Equipment - Bar or high backed chair

1. Roll Through the Feet

Gentle ankle, knee, and leg warm up designed to improve circulation, mobility, balance, and lower body activation.

2. Floor Abdominal Series

Controlled core-focused exercises designed to support abdominal strength, posture, stability, and deep core connection.

3. Squat + Overhead Press

A full-body strength sequence supporting legs, glutes, shoulders, posture, and functional movement patterns.

4. Lunge Series

Lower body strengthening focused on legs, glutes, balance, coordination, and muscular endurance.

5. Swimming + Bridge Work

Posterior chain exercises designed to support back strength, glute activation, posture, spinal support, and stability.