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Next, Nicole guides everyone into a downward-facing dog position, introducing leg mobility by alternating knee bends. This is followed by a combination exercise involving lifting heels, transitioning forward into a plank, and returning to downward dog. The focus here is on engaging the core—perfect for preparing the body for the intensity that follows.
Core Activation with Plank Holds
While in a plank position, participants tap their knees to the mat and extend their legs for further strength building. Nicole encourages maintaining a neutral spine and deep breathing, setting the stage for a robust core engagement that continues throughout the workout.
Twists and Spinal Release