Joyful Strides & Strength

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.

Back Squat (or Goblet Squat)
4-6 reps
Heavy load, full depth, drive through mid-foot. Choose a load that feels challenging by the final rep — heavy enough you couldn't do more than 1-2 extra.
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Romanian Deadlift
4-6 reps
Hinge from hips, neutral spine, load the hamstrings and glutes.
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Bulgarian Split Squat
4-6 reps per leg
Hold dumbbells. Single-leg strength builds bone density and balance.
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Hip Thrust
4-6 reps
Bar across hips, squeeze glutes hard at lockout, pause 1 sec at top.
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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.