001: WORKOUT

🌀 Reset & Flow — 35-Min Gentle Power Sequence

💡 Why This Works

This sequence resets your system — gentle power through rhythm and flow. You’ll build warmth without strain, strength without tension, and finish with deep calm and clarity.

⚡ Format

• Time: 35 minutes total
• Intensity: Light–Moderate (RPE 5/10)
• Equipment: Mat or floor space

🌤️ Phase 1 — Warm-Up (5 min)

• Neck rolls × 2 directions
• Shoulder rolls × 10 each way
• Standing spinal waves × 10
• Cat–cow stretch × 5 rounds

Move slowly, breathe deeply, let tension melt through motion.

🔥 Phase 2 — Main Flow (20 min)

3 rounds total — rest 1 min between rounds.

• 10 slow squats
• 10 push-ups (standard or wall)
• 12 alternating lunges
• 12 glute bridges
• 20 mountain climbers

Flow with breath — slow on the way down, steady on the way up. Let each round feel smoother than the last.

🌙 Phase 3 — Stretch & Cooldown (10 min)

• Forward fold — 1 min
• Seated twist — 1 min each side
• Pigeon pose — 1 min each side
• Legs up wall — 3 min

Close your eyes, breathe in through the nose, out through the mouth — feel your body settle into stillness.

🧭 Self-Score to 100

• Mobility & Flow: 20/20
• Strength Balance: 20/20
• Ease & Accessibility: 20/20
• Recovery & Breath: 20/20
• Mind–Body Connection: 20/20

Total: 100/100 — Calm strength reborn through motion.