Power Flow: Full-Body Ignite

Session Breakdown

• 1
  Dynamic Warm-Up (3 min) Standing roll-down, spinal articulation, cat-cow flow, and hip circles to mobilize the spine and activate the deep stabilizers. Breath synchronization established here sets the tempo for the entire session.
• 2
  Core Ignition Series (4 min) Hundred variation into single-leg stretch, double-leg stretch, and criss-cross. Continuous flow with no rest between exercises — building deep transversus abdominis endurance and oblique power.
• 3
  Glute Activation Complex (4 min) Bridge series with single-leg lifts, clamshell progressions, and fire hydrant pulses. Targets glute medius and maximus with slow, controlled tempos and isometric holds at peak contraction.
• 4
  Athletic Transition Flow (3 min) Plank to pike, push-up to downward dog, and bear crawl holds. These transitions train the body to move between positions with control and power — building real-world functional strength.
• 5
  Power Integration (2 min) Teaser progression combined with rolling like a ball and open-leg rocker. These advanced movements integrate the core power and glute strength built throughout the session into full-body coordination.
• 6
  Cool-Down & Reset (2 min) Spine stretch forward, seated twist, and constructive rest position. Gentle decompression of the spine and parasympathetic nervous system activation to close the session with intention.