11/02/2026
SAJDA – COACH UZMA
A1) warm up x 1
4 catcow – downdog flow
100 ft heel toe walks
5/s arm circles (CW-ACW)
5/s standing hip openers
6 jog walk intervals :30on:30off
B1) x 3
5/s lunge rocks ( front+lateral)
10/l split squats (5kg DB)
8/l supported cossack squats
rest 60-90 secs b/w sets
B2) x 3
10 banded pull aparts
5 banded crossovers
8+4 strict press
8 box push ups
C) x 2
100ft offset carry
8/s banded leg drops
:30-:40 hollow hold
