Phase 1 — Gentle Activation (10 min)

Smooth, easy motions + deep nasal breathing to signal “safe to energize.”

1. Cat–Cow × 10
2. Neck rolls × 5 each way
3. Shoulder circles × 10
4. Standing side bends × 10 each side
5. Slow half sun-salute (fold → half-lift → rise) × 5
6. Knee-to-chest balance holds 5 sec each leg × 5

Tip: Inhale to lengthen, exhale to soften. Keep the jaw relaxed.

Phase 2 — Quiet Strength Circuit (25 min)

Perform 3 rounds. Move deliberately; rest ~45s between rounds.

1. Incline/Wall Push-Ups — 10–12 reps
2. Bodyweight Squats — 15 reps
3. Reverse Lunges — 10 reps each leg
4. Glute Bridge Hold — 30s + 10 controlled pulses
5. Forearm Plank — 30s (knees down if needed)
6. Standing Calf Raises — 20 reps

Coach’s note: Think “moving meditation.” Smooth reps, steady breath, quiet landings.

Phase 3 — Flow & Flexibility (10 min)

1. Low Lunge + Overhead Reach — 30s each side
2. Down Dog → Cobra (slow waves) × 5
3. Seated Forward Fold — 60s
4. Supine Twist — 45s each side
5. Legs-Up-the-Wall or Savasana — 3 min

Breathe: Inhales widen the ribs; exhales melt the shoulders and hips.

Phase 4 — Alignment Close (2 min)

“I honor my energy as it rises. My movement restores clarity and calm strength.”

Sit tall, hands on heart or knees. Three slow breaths to seal the session.

Make It Yours

• Time-rich? Add a 4th round to the strength circuit.
• Low energy? Keep 2 rounds and linger in Phase 3.
• No mat? Do Phase 2 + standing stretches only.