# @signature_step_by_supriya on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DdadaJNT03s
- **Gondola URL:** https://gondola.cc/posts/70555909-signature-step-by-supriya-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/4bf7a9f0cb.jpg
- **Posted:** 2026-09-18T03:26:18.000+00:00
- **Account Owner:** signature step by Supriya (@signature_step_by_supriya) — https://gondola.cc/signature_step_by_supriya

## Caption

*CAN YOU GET UP WITHOUT YOUR HANDS?*
This tests 3 things: *Core, Legs, Balance*

To achieve it:
- *Core*: Do dead bugs, hollow holds, and planks. This stops you from falling back. 
- *Legs*: Squats, lunges, wall sits. You need quad + glute power to stand. 
- *Mobility*: Hip flexor stretches + practice "Turkish get-up" without weight. 
- *Drill*: Start from a low bench. Remove 1 inch of height each week till floor. 

It’s not about flexibility. It’s about *control*. 
Tag your workout partner and try it! 

#fitat45
#NoHandsChallenge #FunctionalFitness #CoreWorkout #StrengthTraining MobilityTraining BodyweightWorkout FitnessChallenge

## Stats

- **Views:** 0
- **Likes:** 47
- **Shares:** 0
- **Comments:** 10

## Tags

fitat45, coreworkout, nohandschallenge, strengthtraining, functionalfitness

---
Copyright (c) Gondola