TODAY'S
WORKOUT

Duration: 9 minutes.

Scheme: 2 relaxed rounds of 4 moves.

Instructions: Move through all four drills for two rounds. Keep the pace easy, breathe steadily, and use the second round to find a touch more range without forcing anything.

Time: 18 minutes.

Format: Circuit

Scheme: 45s work / 15s rest x 3 rounds.

Instructions: Work for 45 seconds at each station, then rest 15 seconds before moving on. Complete all 6 exercises, then start the next round. Use light, comfortable loading and keep every rep smooth, controlled and well within RPE 5.

Do 2 rounds of the main circuit instead of 3. Use bodyweight for the squat and the lightest option for the deadlift, or make crab toe touch smaller and slower. If needed, skip the side-lying leg raise station.

Option 1: Keep the standard 3 rounds, but slow the tempo and make each rep more deliberate.

Option 2: Use a 3-second lowering phase on each suitcase deadlift rep and pause for 2 seconds at the bottom of each goblet squat.

Option 3: Make dead bugs harder by lowering the legs further without losing lower-back contact.

Option 4: Keep effort at RPE 5–6 maximum. Sunday should still feel restorative rather than like an extra hard training day.

Duration: Approx. 4 minutes

Scheme: 5 calm holds, 36 seconds each.

Instructions: Settle into each hold and breathe slowly. Let each exhale soften the position a little, without chasing extra depth.