Intro
Required equipment
No equipment
Muscles
Standard
Warm-up
Stay at a moderate intensity with light foot contact and an upright posture.
30 seconds - 45 seconds
Total repetitions. Use controlled steps, keep the torso stable, and gradually increase the range of motion.
8 - 10 Repetitions
Perform controlled circles in both directions without forcing the range of motion.
30 seconds - 45 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Place the feet wider than shoulder-width apart, keep the knees aligned with the toes, and maintain a stable torso. To progress, slow the descent or pause at the bottom. Read more Read less
Place the feet wider than shoulder-width apart, keep the knees aligned with the toes, and maintain a stable torso. To progress, slow the descent or pause at the bottom.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Keep the body braced and the chest positioned between the hands. Easier variation: perform the movement from the knees. Once the top of the rep range is mastered, slightly increase the mechanical difficulty, range of motion, or control of the descent. Read more Read less
Keep the body braced and the chest positioned between the hands. Easier variation: perform the movement from the knees. Once the top of the rep range is mastered, slightly increase the mechanical difficulty, range of motion, or control of the descent.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Repetitions per leg. Keep the pelvis level and drive through the heel. Easier variation: return to the two-leg Glute Bridge. To progress, extend the pause at the top. Read more Read less
Repetitions per leg. Keep the pelvis level and drive through the heel. Easier variation: return to the two-leg Glute Bridge. To progress, extend the pause at the top.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Chain without rest
Lying face down, pull the elbows toward the ribs while squeezing the back without excessive lower-back extension. To progress, slow the return and briefly hold the contraction. Read more Read less
Lying face down, pull the elbows toward the ribs while squeezing the back without excessive lower-back extension. To progress, slow the return and briefly hold the contraction.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep the hips elevated while stepping the heels. To make it easier, reduce the distance; to progress, gradually increase the step length without losing pelvic position. Read more Read less
Keep the hips elevated while stepping the heels. To make it easier, reduce the distance; to progress, gradually increase the step length without losing pelvic position.
Set
1: 6 - 12 Repetitions
Set
2: 6 - 12 Repetitions
Set
3: 6 - 12 Repetitions
Chain without rest
Keep the body aligned and the ribs controlled. Stop the set if the hips sag or the lower back becomes uncomfortable. Once 60 seconds is mastered, choose a slightly more difficult variation rather than extending the duration. Read more Read less
Keep the body aligned and the ribs controlled. Stop the set if the hips sag or the lower back becomes uncomfortable. Once 60 seconds is mastered, choose a slightly more difficult variation rather than extending the duration.
Set
1: 30 seconds - 1 minute
Set
2: 30 seconds - 1 minute
Set
3: 30 seconds - 1 minute
Rest time : 1 minute
Standard
Main
Rise onto the balls of the feet with control and briefly contract at the top. Once the top of the rep range is mastered, progress to a single-leg variation. Read more Read less
Rise onto the balls of the feet with control and briefly contract at the top. Once the top of the rep range is mastered, progress to a single-leg variation.
Set
1: 15 - 25 Repetitions
Rest time : 45 seconds
Set
2: 15 - 25 Repetitions
Walk at a moderate intensity, around RPE 3 to 5 out of 10, at a pace that still allows you to speak in full sentences. Strictly keep the duration within 15 to 25 minutes throughout the eight weeks, with no automatic increase in duration or speed. Read more Read less
Walk at a moderate intensity, around RPE 3 to 5 out of 10, at a pace that still allows you to speak in full sentences. Strictly keep the duration within 15 to 25 minutes throughout the eight weeks, with no automatic increase in duration or speed.
Set
1: 15 minutes - 25 minutes
Standard
Cool-down
Hold each side while keeping the knees close together and the pelvis neutral.
30 seconds - 40 seconds
Hold each side with gentle tension and no shoulder pain.
30 seconds - 40 seconds
This workout is part of a complete program.
View program