IF YOU DONT KNOW HOW TO DO MOVEMENTS YOU CAN LOOK UP VIDEOS ON YOUTUBE, DURING THIS FREE TRIAL 10-Minute Underground Strength + Flow Routine (Do this 3x per week, Mon/Wed/Fri) Structure: 40 seconds work / 20 seconds transition (or 8 reps if slower) Move continuously — 10 mins total, no equipment needed Warm Start (1 min) Beast Crawl Hold to Down Dog Flow (hands + knees, hover knees, push back to hips high → repeat) Builds core activation + mobility Main Circuit (8 mins) — repeat twice Squat to Prayer Stretch (deep squat, elbows push knees open, rise to stand → repeat) Strength + hip mobility Push-Up to Low Cobra Lift (push-up, then lower to floor, press chest up gently, reset) Chest, arms + spine extension Reverse Lunge with Overhead Reach (step back, reach arms overhead, slight side bend) Leg strength + hip/side-body opening Bear Crawl to Kick-Throughs (crawl forward/backward 2 steps → kick one leg through side to open hips, switch sides) Shoulders, core, rotation Bridge March (glute bridge position, alternate lifting legs slowly) Posterior chain + stability Plank to Forearm Sphinx Flow (high plank → lower forearms → press chest forward → back to plank) Core + mindful stretch Finish (1 min) Seated Twist + Forward Fold Flow (sit cross-legged, gentle twist R/L → hinge forward to release back)

IF YOU DONT KNOW HOW TO DO MOVEMENTS YOU CAN LOOK UP VIDEOS ON YOUTUBE, DURING THIS FREE TRIAL 10-Minute Underground Strength + Flow Routine (Do this 3x per week, Mon/Wed/Fri) Structure: 40 seconds work / 20 seconds transition (or 8 reps if slower) Move continuously — 10 mins total, no equipment needed Warm Start (1 min) Beast Crawl Hold to Down Dog Flow (hands + knees, hover knees, push back to hips high → repeat) Builds core activation + mobility Main Circuit (8 mins) — repeat twice Squat to Prayer Stretch (deep squat, elbows push knees open, rise to stand → repeat) Strength + hip mobility Push-Up to Low Cobra Lift (push-up, then lower to floor, press chest up gently, reset) Chest, arms + spine extension Reverse Lunge with Overhead Reach (step back, reach arms overhead, slight side bend) Leg strength + hip/side-body opening Bear Crawl to Kick-Throughs (crawl forward/backward 2 steps → kick one leg through side to open hips, switch sides) Shoulders, core, rotation Bridge March (glute bridge position, alternate lifting legs slowly) Posterior chain + stability Plank to Forearm Sphinx Flow (high plank → lower forearms → press chest forward → back to plank) Core + mindful stretch Finish (1 min) Seated Twist + Forward Fold Flow (sit cross-legged, gentle twist R/L → hinge forward to release back)

IF YOU DONT KNOW HOW TO DO MOVEMENTS YOU CAN LOOK UP VIDEOS ON YOUTUBE, DURING THIS FREE TRIAL 10-Minute Underground Strength + Flow Routine (Do this 3x per week, Mon/Wed/Fri) Structure: 40 seconds work / 20 seconds transition (or 8 reps if slower) Move continuously — 10 mins total, no equipment needed Warm Start (1 min) Beast Crawl Hold to Down Dog Flow (hands + knees, hover knees, push back to hips high → repeat) Builds core activation + mobility Main Circuit (8 mins) — repeat twice Squat to Prayer Stretch (deep squat, elbows push knees open, rise to stand → repeat) Strength + hip mobility Push-Up to Low Cobra Lift (push-up, then lower to floor, press chest up gently, reset) Chest, arms + spine extension Reverse Lunge with Overhead Reach (step back, reach arms overhead, slight side bend) Leg strength + hip/side-body opening Bear Crawl to Kick-Throughs (crawl forward/backward 2 steps → kick one leg through side to open hips, switch sides) Shoulders, core, rotation Bridge March (glute bridge position, alternate lifting legs slowly) Posterior chain + stability Plank to Forearm Sphinx Flow (high plank → lower forearms → press chest forward → back to plank) Core + mindful stretch Finish (1 min) Seated Twist + Forward Fold Flow (sit cross-legged, gentle twist R/L → hinge forward to release back)