# Skill Introduction

Today is all about control and body awareness — you'll move slowly, hold positions, and build the kind of balance and stability that makes every other workout better. Expect to feel focused and steady by the end!

## Warm-Up

- 2 × 60s Jump Rope
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow

## Balance Skill Practice

- 2 × 30s Single-Leg Balance
- 2 × 8 Deadlift (Single-Leg Romanian)
- 2 × 20s Glute Bridge (Single-Leg)
- 2 × 8 Single-Leg Balance

## Support Hold Practice

- 2 × 30s Plank
- 2 × 20s Side Plank
- 2 × 20s Bear Crawl
- 2 × 30s Glute Bridge Hold

## Cool Down

- 1 × 45s Thoracic Extension - Foam Roll
- 1 × 45s Foam Rolling (Piriformis)
- 1 × 30s Quad Stretch
- 1 × 45s Child's Pose