Warm-Up

• Balance reach (Y pattern) – 2×5/side

• Standing hip circles – 10 each

• Monster walks – 2×15 steps

Main Block

1. Skater Jump + Stick – 4×6/side

2. Single-Leg Romanian Deadlift (RDL) – 3×10/side

3. Cable Single-Leg Row (staggered) – 3×8/side

4. Lateral Step Down to Balance (2-sec hold) – 3×10/side

5. Side Bridge with Hip Abduction – 3×8/side

Finisher / Core

• Banded Chops – 3×30 sec/side