Session
Exercise list
01Side plank — lateral control
Time · 00:30
• Keep shoulder, hip and ankle aligned.
• Stop if alignment is lost.
02Core — anti-extension
Time · 00:40
• Keep a neutral pelvis. Breathe calmly.
• Stop as soon as quality drops.
03Rotation — control
Reps · 12
• Use a controlled range of motion.
• Quality over speed.
04Step-down — control
Reps · 10
• Keep the knee aligned. Pelvis stable.
• Count clean reps only.
05Single-leg landing — control
Reps · 8
• Land quietly. Stay stable.
• Stop if pain or instability appears.
06Finisher — global stability
Time · 00:30
• Keep a steady rhythm.
• Maintain quality.