This circuit strengthens the backs of your arms, legs, and core using an elevated surface like a chair or blocks. Do three rounds of: five dynamic Purvottanasana transitions, bent-knee dips and thrusts, and single-leg lifts where you pull the thigh to chest then kick powerfully up. Rest briefly between rounds. Focus on bracing your arms, grounding your feet, and throwing head and chest up with one clean sweep of power. **This drill develops:** Purvottanasana and the posterior arm, leg, and core strength needed for upward plank transitions and strong back-body engagement.​​​​​​​​​​​​​​​​