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Skill Foundations

Build your movement base with slow, deliberate balance and coordination drills — this session is all about body awareness and control, setting you up for the advanced skills ahead!

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Workout Breakdown

Warm-Up

Ankle Circle

1 set × 30s

Hip Circle

1 set × 30s

Leg Swing

1 set × 10 reps

Leg Swing (Front & Side)

1 set × 10 reps

Bodyweight Squat

1 set × 10 reps

Balance Skill Drills

Single-Leg Balance

3 sets × 30s, 30s, 30s

Single-Leg Balance

2 sets × 20s, 20s

Deadlift (Single-Leg Romanian)

3 sets × 8 reps, 8 reps, 8 reps

Lateral Step-Over

2 sets × 10 reps, 10 reps

Coordination Skill Drills

Leg Raise (Quadruped)

3 sets × 8 reps, 8 reps, 8 reps

Kettlebell Suitcase Carry

2 sets × 30s, 30s

Halo - Kettlebell

2 sets × 8 reps, 8 reps

Squat (Goblet) - Kettlebell

2 sets × 30s, 30s

Cool Down

Quad Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Seated Forward Fold

1 set × 40s

Supine Spinal Twist

1 set × 30s