# Weekly

## Progression

Wrist Forward and Back Bends · Cat-Cow · Glute Bridge · Squat (Assisted) · Reverse Plank · Push-Up (Wall) · Reverse Lunge · Reverse Lunge · Hollow Body Hold · Arch Body Hold (Prone) · Shoulder Stretch (Cross-Body) · Chest Opener Stretch · Seated Forward Fold · Seated Spinal Twist Stretch

### Workout

- 1 × 50-60s Wrist Forward and Back Bends
- 1 × 50-60s Cat-Cow
- 3 × 8-10 Glute Bridge
- **Pair A · 3 rounds**
  - 5-8 Squat (Assisted)
  - 10-20s Reverse Plank
- **Pair B · 3 rounds**
  - 5-8 Push-Up (Wall)
  - 8-12 Reverse Lunge
  - 8-12 Reverse Lunge
- **Pair C · 3 rounds**
  - 10-20s Hollow Body Hold
  - 10-20s Arch Body Hold (Prone)

### Cooldown

- 2 × 30s Shoulder Stretch (Cross-Body)
- 1 × 1min Chest Opener Stretch
- 1 × 1min Seated Forward Fold
- 1 × 1min Seated Spinal Twist Stretch