I. THE "SNATCHED" UPPER BODY (Arm & Shoulder Cut) 🔄🦾
Slider Arm Circles (Clockwise): For that "capped" shoulder look.
Slider Arm Circles (Counter-CW): Eliminates "bra bulge" / back fat.
Alternating Wide Push-Ups: Sculpted chest & triceps.
Slider Tricep Extensions: The "Red Carpet" arm definition.
Slider Shoulder Taps: Total upper body stability.
II. THE "INTERNAL CORSET" (Snatched Waist Shred) ⏳🔥
Slider Spiders: Carves the oblique "V-lines."
Elbow Body Saw: The ultimate flat-stomach "vacuum."
Hand-Walk Body Saw: (Dogpound Secret) Pro-level core hardness.
One-Leg Side Tuck: Snatched waistline isolation.
Cross-Body Climbers: High-speed metabolic shred.
Corner Kick to Spider: Serratus definition (the "boxer" look).
Double Knee Tucks: Flattens the lower pooch.
III. THE "MODEL POSE" PIKE SERIES (Ab Cut) ✂️📈
Plank to Pike: Deep vertical abdominal lines.
One-Leg Tuck to Pike: Advanced core control.
Plank Jack to Pike: Explodes fat without a treadmill.
Slow-Mo Slider Burpees: Full-body "Afterburn" effect.
Mountain Climber to Pike: Maximum conditioning.
IV. THE "NATURAL BBL" (The 3-Inch Vertical Lift) 🍑⬆️
Tabletop Bridge Sliders: Single-leg "Glute-Thigh Tie-In."
Bent-Knee Side Slide: Targets Glute Maximus for volume.
Bent-Knee Diagonal Slide: Creates the high "Glute Shelf."
Bent-Knee Reverse Lunge: Maximum depth and lift.
Bent-Knee Curtsy: Rounds the bottom of the glute.
Bent-Knee Large Circles: Full-circle glute engagement.
V. THE "HIP DIP ERASER" (Symmetry Series) ⏳✨
Straight-Leg Side Slide: Fills in the "hollow" hip area.
Straight-Leg Diagonal: Smooths the hourglass curve.
Straight-Leg Reverse: Lean, long muscle definition.
Straight-Leg Small Circles: (The LA Secret) Targets Glute Medius.
Straight-Leg Curtsy: Seamless hip-to-thigh transition.
VI. THE "LEAN LEG" FINISHERS (Thigh Gap) 🦵💎
Kneeling Inner Thigh Squeeze: Permanent thigh-gap tone.
Lying Leg Opening Squeeze: Slims inner thighs while lying down.
Triple Slide Combo: Side-Diag-Back (The "Burner").
Lateral Lunge Static Hold: Adductor strength and length.