# Skill Progression

Sharpen your body control and coordination with this focused skill session — slow, deliberate movements that challenge your balance and build real-world athleticism. Quality reps only today!

## Warm-Up

- 2 × 20s Ankle Circle _(Clockwise then counterclockwise)_
- 2 × 20s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 6 Deadlift (Single-Leg Romanian) _(Each leg — reach slowly, hold 2 seconds at bottom)_
- 2 × 20s Bear Crawl _(Move slow and controlled, keep hips low)_

## Skill Block 1 — Single-Leg Balance

- 3 × 20s Single-Leg Balance _(Each leg — find a focal point first, then close eyes)_
- 3 × 6 Deadlift (Single-Leg Romanian) _(Each leg — 3-second descent, pause at bottom)_
- 3 × 8 Lateral Step-Over _(Each side — pause 2 seconds on one leg between steps)_

## Skill Block 2 — Coordination & Loaded Carry

- 3 × 20s Bottoms-Up Hold - Kettlebell _(Each arm — grip tight, keep elbow tucked)_
- 3 × 20s Waiter Carry (Single-Arm) - Kettlebell _(Each arm — walk slowly, keep wrist locked and elbow straight)_
- 3 × 8 Straight Leg Raise (Quadruped) _(Each side — hold top position for 3 seconds)_

## Skill Block 3 — Turkish Get-Up Progression

- 3 × 3 Turkish Get-Up - Kettlebell _(Each side — go only to the elbow bridge, move with full control)_
- 3 × 6 Windmill Stretch _(Each side — pause at the bottom, feel the stretch)_

## Cool Down

- 2 × 30s Figure Four Stretch (Supine) _(Each leg — hold onto a wall if needed)_
- 2 × 40s Child's Pose _(Breathe deeply and let the hips sink)_
- 2 × 30s Supine Spinal Twist _(Each side — relax your shoulders to the floor)_