Objective: Add functional, athletic patterns that challenge stability, speed, and coordination.

Key Exercises Covered:

1. Lunge Press — Combine lower-body stability with upper-body strength.
2. Chops — Train rotational power and core control.
3. RDL to Step-Through — Enhance posterior-chain strength and balance.
4. V-Ups — Develop full-core integration.
5. Seated Rows — Target back muscles while reinforcing posture.
6. Side Lunges — Build hip strength and lateral mobility.

Technique Tips:

• Prioritize smooth transitions over heavy resistance.
• Keep spine aligned during dynamic motions.
• Focus on breathing — steady, controlled exhalations maintain rhythm.
• Engage the core throughout each sequence to stabilize against rotation.

Progression Plan:

• Begin with 2–3 sets of 8–10 reps per movement.
• Progress by increasing resistance, duration, or complexity (e.g., adding balance challenges).

Activity: Select 5 exercises from this list. Perform 40 seconds on, 20 seconds off for 3 rounds.