Friday 9th May 6:30 AM Lift Lean v Mobility strength

🎉 Introduction & Warm-Up (0-7 mins)

• Final “Lift Lean vs Mobility” workout session.

• Equipment Needed: Dumbbells, yoga strap/towel.

• Dynamic warm-up routine:

  • Reaches and rib lifts.

  • Two steps right and left with jumps.

  • Forward curls and grapevine movements.

  • Lunges with upper body rotation.

  • Lateral flexion stretches and lunges.

• Final warm-up: Hops and double hops to elevate heart rate.

🏋️‍♀️ Workout Circuit

1️⃣ Mobility (Shoulder Focus)

• Arm stretches using a towel/yoga strap.

• Lateral flexion and rotation stretches.

2️⃣ Upper Body Strength

• Dumbbell Shoulder Press and Bicep Curls.

• Single and combined movements for full arm engagement.

3️⃣ Core Work on Mat

• V-Sits and Crunches.

• Elbow-to-knee movements for oblique activation.

4️⃣ Lower Body Mobility & Strength

• Lunges with external rotation (using strap).

• Chest press exercises on the mat.

5️⃣ Plank & Core Challenge

• Side crunches and heel climbers.

• Alternating plank step-forwards with arm rotations.

🔥 Finishing Rounds

• Curtsy lunges with towel for rotation and balance.

• Goblet Squats with chest press and shoulder press.

• Hip bridges focusing on glute activation.

• Final core and mobility exercises to stretch and cool down.

🧘‍♀️ Cool Down & Stretches

• Full body stretch routines:

  • Quads, calves, hamstrings, and back stretches.

  • Gentle spinal rolls and side bends.

• Encouragement to hydrate and reflect on the week’s workouts.

📢 Closing Notes:

• Announced upcoming Old School Fusion Workouts next week.

• Friendly goodbyes and shoutouts to participants.

• Encouragement to stay active over the weekend.