Lower Body Balance & Sculpt (Tabata Style) Single-leg
hip abduction with cross-over Single-leg hip extension (option to add arm movements) Combination: single knee lift + hip abduction + hip extensionSingle-leg squat with rotation (right/left) Repeat sequence on both legs Focus: balance, ankle stability, glutes, coordination
Yoga Block Lower Body Variations
Heels elevated on block squats (deeper range, less knee strain) Squat + torso rotation (right/left) Squat + lateral flexion (side bend)
Split Squat / Lunge Series
Rear foot elevated split squats (back foot on block) Add forward hinge (hip hinge for glute focus) Add rotation during movement Add lateral flexion for variation Repeat on both sides
Upper Body (Using Blocks)
Wide push-ups (hands on blocks for deeper range)
Narrow push-ups / tricep push-ups Alternati
ng wide → narrow push-upsTricep dips using blocks
Cross-body reach with rotation (core + shoulders)
Warm-Up / Core Activation (Supine)Shoulder bridge (hip lift with pelvic tilt) Bridge hold with arm sweep overheadSpinal roll down from bridgeAb curl with arms overhead Progression: repeated bridge + curl sequence
Core & Spine Mobility (Seated)Half roll back with rotation Alternating elbow rotation (right/left)Spine twist (upright, legs extended)Spine stretch forward (reach and lengthen)
Side Body & Hip Work (Kneeling / Side Position)Side kneeling reach (top arm overhead)Top leg lifts (hip abduction) Arm reach and pull-in coordinationThread the needle (rotation through torso) Option: keep bottom leg down or lift for intensity
Plank & Dynamic Core Transition into plank positionKnee drives (mountain climbers) slow and controlledHip extension in plank (leg lifts)
Side Plank VariationSide plank with top leg liftArm overhead reach + knee tuckSpine twist in side plank position
Posterior Chain / Prone WorkProne back extension (chest lift with arm reach) Repeated small spinal extensionsSwan prep / mini cobra liftUpper Back & Shoulder WorkPosterior delt raises (arms out to side, thumbs up) Controlled lifts focusing on upper back
Mobility & TransitionsChild’s pose stretch (sit back on heels) Return to all foursSpinal flexion/extension resetRoll up to standing
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