CORE COUNTDOWN

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WARM-UP

↻ 1 Set, No Rest

Wide Stance Hip Rockers

Active Hamstring Stretch

Jumping Jacks

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CORE COUNTDOWN

↻ 2-3 Sets, Rest As Needed

Mountain Climbers

Single Leg Drops

Bird Dogs

Glute Bridge Marches

Straight Leg Sit-Ups

Hollow Body Rocks

Quadruped Plank Rows

Side Plank Knee Drives

Wide Stance Quad Rockers

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COOL-DOWN

↻ 1 Set

Downward Facing Dog Flow

Half Kneeling Quad Stretch

Elevated Pigeon Stretch

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