Workout A - Core & Hip Mobility
Exercise Instructions
Lie on your back with knees bent, feet flat. Lift hips toward the
Glute Bridge ceiling, squeeze glutes, then lower.
On hands and knees, extend opposite arm and leg. Hold briefly,
Bird Dog return, then switch sides.
Sit with legs extended, band around feet. Pull band toward
Seated Resistance Band Row torso, squeeze shoulder blades.
Stand tall, arms overhead or on hips. Lean side to side slowly,
Standing Side Bends stretching your torso.
Sit on a chair, lift one knee at a time like marching. Keep core
Seated Knee Marches engaged.
Lie on side, knees bent. Open top knee while keeping feet
Clamshells together. Lower and repeat.
Workout B - Balance & Shoulder/Ankle Mobility
Exercise Instructions
Stand in front of chair. Lower until hips tap chair, then stand up.
Chair Squats Keep knees over toes.
Stand on one leg, hold balance. Use a chair for support if
Single Leg Balance Hold needed.
Stand arms-length from wall. Place hands on wall, lower chest,
Wall Push-Ups then push back.
Seated Toe Taps Sit in chair, tap toes on floor one at a time. Engage lower abs.
Overhead Reach with Side Bend Raise arms, bend sideways at the waist. Alternate sides slowly.
Loop band around foot. Pull toes toward you, then release
Resisted Ankle Flexion slowly.
Workout C - Core Endurance & Spinal Mobility
Exercise Instructions
Lie on back, arms/legs up. Lower opposite arm and leg, return,
Dead Bug then switch.
Sit, lean back slightly. Twist torso side to side slowly. Keep core
Seated Russian Twist engaged.
Stand against wall. Raise and lower arms like a snow angel.
Wall Angels Keep contact with wall.
Standing Forward Reach Stand, hinge at hips, reach forward slowly. Return to upright.
Seated Leg Extensions Sit tall, straighten one leg at a time. Hold briefly, then lower.
Standing Calf Raises Stand tall, raise heels off ground, pause, then lower back down.
Workout D - Gentle Flow & Mobility
Exercise Instructions
Hold chair, step one leg back into lunge. Stretch hips, then
Chair-Assisted Lunge Stretch switch sides.
Standing Side Reach + Twist Reach one arm overhead, twist gently. Return, alternate sides.
Seated Core Pull-In Sit tall, pull navel inward, hold briefly, then relax. Repeat.
With or without weights, make slow arm circles forward and
Shoulder Circles backward.
Wall Angels Repeat from Workout C.
Glute Bridge + Hold Repeat glute bridge but hold the top position for 3–5 seconds.
