Upper body
Move & Flow · Core & stability
Move & Flow 03
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About this session
A 35-minute core & stability session from the Move & Flow collection, with no equipment. Built to be repeatable, scalable, and easy to fit into a normal week.
Session structure
- Warm-up
- Anti-extension
- Anti-rotation
- Bracing holds
- Dynamic core
- Cool-down
Coaching notes
- Warm up first. A few minutes of easy movement makes every working set feel better and safer.
- Quality over quantity. If your technique changes to finish a rep, that set is done.
- Scale to your day. Adjust range, tempo, or rest so the effort matches how you actually feel.
- Keep it smooth and controlled. Low impact does not mean low effort, so own every position.