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Skill Foundations

Today is all about building your body's balance and control from the ground up — expect slow, focused movements that sharpen your coordination and leave you feeling steady and strong. Quality reps over rushing!

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Workout Breakdown

Warm-Up

Ankle Circle

1 set × 30s

Hip Circle

1 set × 30s

Leg Swing (Forward)

1 set × 10 reps

Leg Swing (Front & Side)

1 set × 10 reps

Shoulder Circle

1 set × 30s

Balance Holds

Single-Leg Balance

2 sets × 30s, 30s

Deadlift (Single-Leg Romanian)

2 sets × 20s, 20s

Farmer Carry - Dumbbell

2 sets × 30s, 30s

Single-Leg Balance

2 sets × 20s, 20s

Coordination Drills

Dumbbell Press (Alternating) - Dumbbell

2 sets × 8 reps, 8 reps

Bicep Curl - Dumbbell

2 sets × 10 reps, 10 reps

Lateral Raise - Dumbbell

2 sets × 10 reps, 10 reps

Lateral Lunge - Dumbbell

2 sets × 30s, 30s

Cool Down

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Child's Pose

1 set × 40s

Seated Spinal Twist Stretch

1 set × 30s