Mobility + Anti-Rotation Core Goal: Restore joints while strengthening stabilizers. Warm-Up (3 min) Gentle march · Shoulder rolls · Neck mobility Mobility & Core Flow (20 min) 1. Cat–cow × 8 2. Dead bug (slow) × 10 each side 3. Side plank × 40 s each side 4. Bird dog with pause × 10 each 5. 90/90 hip rotations × 10 6. Down dog to low lunge × 5 each side Cool-Down (7 min) Seated fold · Child’s pose · Deep breathing

Conditioning + Core Density Goal: Maintain high heart rate while controlling trunk stability. Warm-Up (5 min) March → High knees → Torso twists → Standing crunches → Arm swings Main Circuit (20 min) AMRAP style | 20 minutes - 20 high knees (each leg) - 15 bicycle crunches - 10 burpees - 30 s plank - 15 jump squats Repeat continuously for quality rounds. Cool-Down (5 min) Cobra · Seated twist · Child’s pose

High-Intensity Intervals Goal: Peak weekly conditioning stimulus. Warm-Up (5 min) Jog in place · Jumping jacks · Dynamic lunges · Arm swings · Squat pulses Interval Block (20 min) 45s work / 15s rest | 4 rounds 1. Jump squats 2. Burpees 3. Skater hops 4. Push-ups 5. High knees 6. Plank jacks Cool-Down (5 min) Slow walk · Hamstrings · Controlled breathing

Mobility + Anti-Rotation Core Goal: Restore joints while strengthening stabilizers. Warm-Up (3 min) Gentle march · Shoulder rolls · Neck mobility Mobility & Core Flow (20 min) 1. Cat–cow × 8 2. Dead bug (slow) × 10 each side 3. Side plank × 40 s each side 4. Bird dog with pause × 10 each 5. 90/90 hip rotations × 10 6. Down dog to low lunge × 5 each side Cool-Down (7 min) Seated fold · Child’s pose · Deep breathing

Lower-Body Strength & Power Goal: Improve single-leg power and lower-body endurance. Warm-Up (5 min) Walking lunges · Leg swings · Hip circles · Calf raises · Squat pulses Main Circuit (20 min) 3–4 rounds 1. Split squats × 12 each leg 2. Reverse lunge → hop × 8 each leg 3. Wall sit × 60 s 4. Lateral lunges × 10 each side 5. Glute bridge march × 20 6. Calf raise + 2s hold × 20 Cool-Down (5 min) Quads · Hamstrings · Figure-4 stretch