TODAY'S
WORKOUT

Duration: 9 minutes.

Scheme: 1 relaxed round, moving steadily through all 6 exercises with brief breaths between moves.

Instructions: Move through one easy pass of all six drills. Pause for a few calm breaths as needed between exercises. Keep everything smooth, unforced and gradually loosening.

Approx. 9 minutes.

Format: Flow

Scheme: 45s work / 10s transition x 2 rounds.

Instructions: Flow through all five stations for two rounds. Take the 10 seconds to change over and settle your breathing. Use light load where needed and keep every rep tidy and relaxed.

Time: 9 minutes.

Format: Circuit

Scheme: 40s work / 5s rest x 3 rounds.

Instructions: Complete three calm rounds of the four stations. Rest 5 seconds after each one before moving on. Choose an easy load and prioritise range, posture and smooth breathing.

Do 1 round of the Trunk Flow and 2 rounds of the Control Circuit. Use bodyweight or lighter loads where needed, reduce the range on the lateral lunge and dead bug, and keep the shoulder-control movement gentle.

Option 1: Add a third round to the Trunk Flow

Option 2: Use a 3-second lowering phase on the good mornings, kneeling squats and dead bugs.

Option 3: Pause for 1–2 seconds at end range on Russian twists, lateral lunges and dead bugs.

Duration: 5 minutes.

Scheme: One pass of 4 holds: 45 seconds each.

Instructions: Ease into each stretch and let the breath slow right down. Nothing should feel forced; aim for soft shoulders, long exhales and gentle range.