Duration: 53 minutes
A lower-body day that pairs skill practice with squat strength. After a hip and leg warm-up, practise the wall handstand, the L-sit and the hollow body hold, then move to a squat-focused block: back squat, good morning, reverse hyperextension, hamstring curl and calf raise. Build your hold times and reps on the skills, and add weight to the lifts once you top the range.