Spring class ideas for Fitpros

Shoulder & Upper Body Mobility (Using Towel/Strap)

• Step forward with torso rotation while pulling the strap overhead

• Overhead reach and pull-back shoulder activation

• Strap hold with downward movement and right lateral flexion

• Strap hold with downward movement and left lateral flexion

• Step forward with rotation and overhead arm lift

• Alternating right and left rotational reaches with squat

• Shoulder mobility circles: move strap fully overhead and behind the body

• Large shoulder rotations around the joint using the strap

• Behind-the-back chest lift stretch while holding strap

• Rainbow arm arcs with strap from one side to the other

• Rotational strap pulls across the body toward the hip

Bodyweight Stability & Core

• Bird-dog extension from tabletop (extend arm/leg, lift, return)

• Hold extension briefly before returning to tabletop

• Step back from tabletop into plank (2 steps back)

• Step forward from plank back to tabletop (2 steps forward)

• Plank hold followed by knees returning under hips

• Elbow-supported position with side leg taps

• Reverse curl (hips curl upward while lying on back)

• Controlled leg lower after curl

• Bicycle crunch with elbow-to-knee cross

• Hip lift/core hold

Lower Body & Rotational Mobility

• Lateral lunge with torso rotation

• Lateral lunge with arms raised overhead

• Forward lunge with upper-body twist

• Walk forward while twisting torso

• Squat for two counts with feet together

• Step forward into rotational reach

Workout Structure

• 3 intervals per block

• 1 minute mobility (strap/towel)

• 1 minute bodyweight exercise

• 1 minute weights or alternative movement

• 15 seconds recovery between blocks