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MOVE WELL

TUESDAY thru FRIDAY
8:00 AM

Build strength, improve mobility, and feel more confident in how you move. We’ll combine simple strength exercises, core work, and balance, with options to match your pace and experience.

TUESDAY | LOWER BODY + CORE

  1. Dead Bug - 3 series x 8 - 10 each side
  2. Bird Dog - 3 series x 8 - 10 each side
  3. Plank - 3 series 20-25 seg
  4. Glute bridge - 3 series x 12
  5. Lunges - 3 series x 8 - 10 each leg

WEDNESDAY | UPPER BODY + MOBILITY

  1. Seated row with a resistance band or dumbbell - 3 series x 6-10
  2. Face Pull - 3 series x 6-10
  3. Lateral raises - 3 series x 6-10
  4. Triceps Extension - 3 series x 8-10
  5. Mobility - 3 minutes

THURSDAY | QUADS + CORE

  1. Squats - 3 series x 1
  2. Hip hinge - 3 series x 10
  3. Lunges - 3 series x 10
  4. Seat Ups - 3 minutes
  5. Mountain Climbers - 3 minutes

FRIDAY | UPPER BODY + Mobility

  1. Shoulder Press - 3 series x 6-10
  2. Chest Press - 3 series x 6-10
  3. Biceps Curl - 3 series x 6-10
  4. Shoulder taps - 3 series

Instructor: Keishmer Castillo
(Language: Spanish, English, German)

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