Damascus W4D3

 Strength and Resilience - Deload Week

1. Breath of Fire (3 minutes)

• Fast inhales and exhales through the nose, focusing on abdominal engagement.

2. Dynamic Warm-Up Flow (10 minutes)

• Downward Dog to Plank (1 minute)
• Chair Pose with arm extension (1 minute)
• Chaturanga Push-Ups (10 reps, slow and controlled)

3. Power Poses (15 minutes)

• Chair Pose with arms overhead (hold 1 minute)
• Plank Pose (hold 1 minute)
• Side Plank (30 seconds per side)

4. Core and Lower Body Activation (10 minutes)

• Bridge Pose (5 rounds, hold 30 seconds each with rest)
• Crow Pose (practice balance, aim for 30 seconds)

5. Cooldown Stretching (5 minutes)

• Supine Twist
• Seated Forward Fold