Scorpio is a spine-friendly core circuit that trains your anterior chain, posterior chain, and shoulder stability with time under tension. Bird-dog raises teach anti-rotation control, knee push-ups build pressing strength safely, and leg swings/extensions target glutes without stressing the low back. It finishes with slow superman stretches to engage the entire posterior line.

Move with intent. Lock the pelvis (no sway) on bird-dogs; reach long through heel and fingertips and pause for a full 1-2 seconds. On knee push-ups, keep a straight line from shoulders to knees and brush the elbows along your ribs. Breathe out on effort; inhale to reset.