Training Plan v1

Arm circles

Arm swings

Wrist rolls

Overhead Press

shoulders/front delts

Lat Raises

side delts

Tricep Extensions

triceps

Floor Press

chest/triceps/front delts

Hammer Curls

biceps/brachialis/forearms

Farmer Carries

traps/grip/posture

Reverse Snow Angels

rear delts/upper back/posture

Dead Hangs

Bicep Curls

biceps/core

Rows

back/lats/upper back

Calf Raises

Glute Bridges

RDLs

Sit-to-stand

Step-Ups

Toe Taps

Bird dog

alternating reach → longer hold → slow controlled switch

Bicycle Crunches

bent knees → straight legs

Leg Raises

core: bent knees → straight legs

Weight Shifts

side-to-side → forward-back → diagonal shifts → reactive corrections

Tandem Stance

static hold → timed hold → eyes closed

Heel-to-toe walk

slow controlled line → pause steps → eyes closed

Reach balance

two-leg reach → single-leg forward reach → lateral reach → controlled return without foot drop

Turning Balance

two-leg slow pivots → single-leg slow rotations → controlled stop-and-hold

Reverse Tabletop Hold

seated → partial hip lift → full tabletop → extended hold

Crow Pose

knees on arms, feet lift → short hold → longer hold → controlled balance corrections

Seated Straddle Compression Hold

upright straddle sit → forward lean → deep compression → chest-to-floor attempt

Frog Pose

knees on arms, feet grounded → weight shift forward → assisted foot lift attempts

Thoracic Rotations

Standing Spinal Roll-Down

Full-body Stretch

hamstrings → calves → hips → spine → shoulders

Wall Slides