Lift: Core & Connect

Warm-up

Dynamic Mobility Flow
180 seconds
Cat-cow, world's greatest stretch, hip circles — wake up the spine and hips.
Glute & Core Activation
180 seconds
Banded glute bridges, dead bugs, scapular pulls to prime the system.
Empty-Bar / Light Warm-Up Sets
240 seconds
2 ramp-up sets of your first main lift at ~40% and ~60% of working load.

Main session

4-5 sets per lift. Rest 2-3 minutes between sets.

Front-Loaded Goblet Squat
4-6 reps
Heavy load braces the core under real spinal compression. Choose a load that feels challenging by the final rep — heavy enough you couldn't do more than 1-2 extra.
0 / 6
Weighted Suitcase Carry
2400 seconds
Heavy single-side load, walk tall, resist lateral lean.
Heavy Dead Bug (with plate)
6 reps per side
Hold plate overhead. Pin lower back to floor, move limbs slowly.
0 / 6
Pallof Press (heavy band)
5 reps per side
Resist rotation. 3-second pause at full extension.
0 / 5

Cool-down

Walk-Down
180 seconds
Slow walk to bring heart rate down and circulate blood.
Hip Flexor & Thoracic Opener
240 seconds
Hold each stretch 60-90 sec. Breathe slow and deep.