Functional strength choreography for Fitpros

• Goblet squat using a weight and yoga block (including half squats and full squats to vary range of motion)

• Band lunge with hip extension (band around front leg, hinge forward and extend hip)

• Hill climber with deep push-up (alternate knee drive then perform a deep push-up)

• Single-leg balance squat with weights (focus on ankle, knee, hip stability and glutes)

• Resistance band forward hinge with lateral arm raise (targeting medial deltoids)

• Tricep dips using a yoga block for support

• Resistance band good mornings or deadlifts (hip hinge with tension from band)

• Single-leg balance squat with knee lift and hip abduction variation

• Resistance band biceps curl and triceps press combination

• Shoulder bridge on the floor using blocks between knees for activation

Workout structure:

• 30 seconds work

• 10 seconds recovery

• Mix of blocks, resistance bands, and weights

• Functional strength focus with balance and stability elements