Thursday 10th April 6:30 AM – The ABC Workout

🏋️‍♀️ Overview of the Workout

• Type: Full-body strength and mobility workout (Part of a 5-day split series).

• Focus: Upper body, lower body, and core.

• Equipment Needed: Towel, stability ball, heavy weights (suggested 6s or 7s), yoga blocks (optional).

🔥 Warm-Up Routine

• Light cardio: Step taps, curls, and knee lifts.

• Dynamic movement patterns:

  • Step-tap + curls

  • Knee repeaters

  • Step-touch with arm movements

• Purpose: Elevate heart rate and prepare the body for strength segments.

🏋️ Strength & Core Segments (Each with ~30s rest)

1. Mobility with Towel

   • Squat + rotation + lateral flexion.

   • Emphasis on spinal mobility and posture control.

2. Bent-Over Rows (Heavy Weights)

   • Back squeezes to activate rear delts and scapular muscles.

3. Lunges with Rotation

   • Step forward + towel rotation + squat.

   • Engages legs and core with rotational control.

4. Chest Fly on Step

   • Open and close arms with heavy weights.

   • Deep pec and shoulder stretch.

5. Back Extensions (on Stability Ball)

   • Controlled lift and curl.

   • Focus: spinal extension and core engagement.

6. Curtsy Lunges with Rotation

   • Alternating legs, torso twist.

   • Lower body and oblique emphasis.

7. Deadlifts (Option: Yoga Blocks)

   • Hamstring stretch + lift.

   • Posterior chain work.

8. Hamstring Curls (with Ball)

   • Glute bridges + leg curls using the ball.

   • Core, hamstring, and glute activation.

9. One-Arm Rows

   • Performed standing, heavy weights.

   • Alternating arms for focused back training.

10. Shoulder Mobility with Towel

    • Halo rotations and shoulder stretches.

    • Works thoracic and scapular mobility.

11. Shoulder Press

    • Single and alternating press, seated or on ball.

    • Late-in-workout burn for shoulders.

12. Curl with Rotation

    • Core rotation while seated or on ball.

    • Engages obliques and improves mobility.

13. Deep Squats (with Yoga Blocks)

    • Focus on form and consistent pacing.

    • Targets quads and glutes.

14. Knee Pull-Ins (Ball or Towel Option)

    • Roll in knees for abs.

    • Variation: hill climber for those without a ball.

15. Reverse Curls

    • Hips lifted, controlled lower.

    • Glutes and lower abs focus.

🧘‍♀️ Cool Down & Stretch

• Full-body stretch using a towel.

• Shoulder, chest, and side stretches.

• Optional step cardio to follow if staying for next class.