AB PREP. Rock Back; Held Rock Back; Held Rock Back with Oblique Twist; Triple-Pulse Oblique Crunch with leg extension to 45°; Single Oblique Twist; Glute Bridge with overhead arm extension. Target: Abdominals.

CORE AND BACK SERIES. Deadbug with Arm and Leg Diagonal Reach; Side Hover Hip Lift with Top-Knee Oblique Crunch; Double-Pulse Side Hover Hip Lift with Top-Leg Lift; Copenhagen Bottom Knee Lift; Reverse Crunch Arm Circle. Target: Obliques, upper and lower abs, postural muscles.

GLUTE SERIES. Single-Leg Glute Bridge Knee Pull and Leg Lift; Leg Circle Out and Down; Kneeling Side Table Side Leg Lift; Lift–Pulse Up–Reset Combo; Extension Pulse; Inner Thigh Single Lift; Single Lift–Knee Tuck–Extend–Lower Combo; Inner Thigh Pulse. Target: Glute max, glute med, inner thighs.

STANDING SERIES. Double-Pulse Lunge; Double-Pulse Squat; Lunge–Squat–Parallel Leg Lift–Squat Combo; Double-Pulse Parallel Leg Lift; Leg Lift Pulse. Barre arm positions throughout. Target: Lower body.

UPPER BODY SERIES. Svend Press with Cable Twist; Serve Pulses; Triple-Pulse Rotator Fly; Rotator Fly with T-Press. Target: Shoulders, biceps, triceps, back.

STRENGTH SERIES 1. Single-Leg Squat Around the World (slider leg front, side, back); Leg Sweep 12 o'clock to 7 o'clock. Target: Lower body, shoulders.

STRENGTH SERIES 2. Pushup with Double Jack (sliders under feet); Loaded Jack Pushup option. Target: Core, chest, upper body.

STRENGTH SERIES 3. Single-Leg Slide Out and Double-Leg Slide In in Single-Leg Glute Bridge (slider under back heel). Target: Glutes, hamstrings.

Yogalates Series. Triple-Pulse Lunge; Triple-Pulse Warrior 3; Warrior 3 into Stalk Pose; Knee to Nose with Triple-Pulse Hip Extension; Single-Leg Tricep Pushup; Knee to Nose Pulse. Target: Full body.

OUTRO. Seated Glute Stretch (Strength format) or Forward Fold Stretch (Yogalates format).