# Movement Intervals

A balanced full-body session to build strength from head to toe! You'll power through key movement patterns with controlled reps — perfect for laying a solid foundation in Week 2.

## Warm-Up

- 1 × 45s Jumping Jacks
- 1 × 10 Hip Circle _(Clockwise then counterclockwise)_
- 1 × 10 Arm Circle _(Forward then backward)_
- 1 × 10 Leg Swing _(Each leg)_
- 1 × 5 Inchworm

## Main Workout

- 3 × 8 Push-Up _(Keep core tight and body in a straight line)_
- 3 × 8 Bodyweight Squat _(Drive knees out and chest tall)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Reverse Lunge _(Each leg)_
  - 30s Superman Hold _(Squeeze glutes at the top)_
- **Superset · 3 rounds**
  - 10 Dip (Triceps) _(Use a chair or low surface)_
  - 10 Plank (Shoulder Tap) _(Each side, keep hips level)_

## Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_
- 1 × 40s Child's Pose
- 1 × 30s Chest Opener Stretch _(Interlace hands behind back)_
- 1 × 60s Deep Breathing _(Inhale 4 counts, exhale 4 counts)_