props: mat + socks or bare feet
highlights: long format stretch combination
level up: add wrist weights
level down: half time movements, live longer in any stretch that feels good
props: mat, socks or sliders
highlights: sneakers optional, lower body focused, low impact, core variations
level up: add ankle weights
level down: take leg movements half time, keep plank options on knees
props: trampoline
highlights: lower body focus, rocking horse breakdown, bounce straight through
level up: add wrist weights
level down: remove bounce from single leg movements, two knees instead of rock
props: small ball, mat
highlights: twist + oblique emphasis, latin playlist, long leg series, balance challenge
level up: add wrist or ankle weights
level down: keep foot on floor for balance, modify plank series to knees
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