The session starts with a standing cat/cow series to loosen up the spine. The warm up contains lateral movements, core work and lunges to get the big muscle groups ready for the workout. Weight exercises emphasize rowing and knee hiking motions that fire up the obliques and deep core muscles. Standing exercises like high lunges and fire hydrants promote strength and flexibility. Core engagement is highlighted throughout the whole class. The session wraps up with final stretches, including spinal twists and rocking motions to relax the body.