1. Main Cardio
Duration: 30-45 minutes
Guidance:
Choose your favorite and maintain a moderate, steady pace.
2. Face Pull
Sets & Reps: 3 × 20
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Key Form Cue:
Use light weight. Focus entirely on form and squeezing your rear delts.
3. Dead Bug
Sets & Reps: 3 × 20
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Key Form Cue:
Excellent for core stability and correcting pelvic tilt.
4. Bird-Dog
Sets & Reps: 3 × 20
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Key Form Cue:
Improves stability and coordination.
5. Doorway Chest Stretch
Sets & Reps: 3 × 20
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Key Form Cue:
Place forearms on the doorframe and gently step through to stretch the chest.