Warm-up
Sitting Triceps Stretch on a Chair
180 seconds
Sit tall towards the front of a sturdy chair with your feet flat and hip-width apart. Breathe in and lift both arms overhead, then bend one elbow so that hand drops behind your head towards your upper back. Use the other hand to gently press the bent elbow back until you feel a stretch along the back of your upper arm. Exhale as you settle into the stretch, letting your pelvic floor relax and keeping your ribs soft rather than flaring. Keep your head tall, don't push your neck forward, and ease off if your shoulder pinches. Hold for a few slow breaths, then switch arms.
Glute & Core Activation
180 seconds
Lie on your back with your feet hip-width apart and a resistance band tucked just above your knees. Press your lower back lightly into the floor as you lift your hips, keeping your ribs tucked toward your pelvis to engage your deep core. Exhale steadily as you lift or extend your limbs to manage internal pressure and protect your pelvic floor. Focus on a strong squeeze in your glutes and a steady tension through your midsection rather than arching your spine. Avoid letting your knees cave inward or holding your breath during the movements. You should feel a warmth building in your hips and a firm, supportive sensation across your lower stomach.
Light Warm-Up Sets
240 seconds
Stand with your feet planted firmly and your spine long to prepare for your first lift. Move through the repetitions slowly, focusing on a smooth path and steady control as your muscles begin to warm. Exhale as you push or pull the weight, keeping your breath fluid to avoid putting unnecessary pressure on your pelvic floor. Avoid rushing these sets or treating them as a race. You should feel your joints becoming more mobile and your body gradually waking up. These lighter loads build the mind-muscle connection needed for your heavier work ahead.
Main session
Heavy Strength
5 sets per lift. Rest 2-3 minutes between reps.Back Squat (or Goblet Squat)
3-5 reps
Stand with your feet slightly wider than your hips and your toes turned out comfortably. Lower your hips toward the floor as if sitting into a chair, keeping your chest upright and your weight even across your feet. Drive through your heels to return to standing, pulling your belly inward for support. Exhale as you stand up, focusing on a gentle lift through your core rather than pushing downward toward your pelvic floor. Avoid letting your knees cave inward or your lower back arch excessively. You should feel this work primarily in your thighs and glutes while your spine stays long and stable. Choose a weight heavy enough that the last two reps are a real effort while your form stays clean. When every set feels comfortable at the top of the rep range, add a little weight next week, and go lighter on deload weeks.
0 / 5
Romanian Deadlift
3-5 reps
Stand with your feet hip-width apart and a soft bend in your knees, holding your weights in front of your thighs. Focus on sending your hips straight back as if you are closing a door with your seat, letting the weights slide down your legs toward your shins. Keep your back flat and your gaze slightly ahead of your toes to maintain a long neck. As you stand back up, exhale steadily and gently lift your pelvic floor rather than pushing down against it. Avoid letting your shoulders round forward or the weights drift away from your body. You should feel a deep stretch in the back of your legs and a firm squeeze in your glutes at the top. Choose a weight heavy enough that the last two reps are a real effort while your form stays clean. When every set feels comfortable at the top of the rep range, add a little weight next week, and go lighter on deload weeks.
0 / 5
Bulgarian Split Squat
3-5 reps per leg
Stand about two feet in front of a sturdy chair or bench and rest the top of your back foot on it. Keep your hips square and your chest tall as you lower your back knee toward the floor. Focus on a controlled descent, putting most of your weight into the front heel to stay balanced. As you push back up to the start, exhale steadily to support your core without putting heavy pressure on your pelvic floor. Avoid letting your front knee collapse inward or your torso slump forward. You should feel a deep stretch and a strong engagement in your glutes and thighs. Choose a weight heavy enough that the last two reps are a real effort while your form stays clean. When every set feels comfortable at the top of the rep range, add a little weight next week, and go lighter on deload weeks.
0 / 5
Hip Thrust
3-5 reps
Sit on the floor with your shoulder blades against a stable bench and the bar resting across your hips. Drive through your heels to lift your hips toward the ceiling until your thighs are parallel to the floor. As you lift, exhale fully and feel your lower abdominals draw in gently to support your pelvic floor. Keep your chin tucked and your gaze forward rather than looking up at the ceiling. Avoid arching your lower back at the top; instead, focus on a deep squeeze in your glutes. You should feel the work specifically in your hips and buttocks while your spine stays neutral and calm. Choose a weight heavy enough that the last two reps are a real effort while your form stays clean. When every set feels comfortable at the top of the rep range, add a little weight next week, and go lighter on deload weeks.
0 / 5
Cool-down
Inchworm Walk-Out to Plank
180 seconds
Stand tall with your feet hip-width apart. Soften your knees and fold forward, placing your hands on the floor in front of your feet. Walk your hands out slowly, one at a time, until you reach a strong plank with your shoulders over your wrists. Exhale as you arrive in plank, gently lifting your pelvic floor and drawing your belly in so your hips stay level and do not sag. Pause for a breath, then walk your hands back towards your feet and roll up to standing. Move slowly and bend your knees as much as you need to.
Wide Glute Bridge
240 seconds
Lie on your back with knees bent and feet planted wider than hip-width, toes turned slightly out. Breathe in to prepare, then exhale, gently lift your pelvic floor and press through your heels to raise your hips until your body forms a line from knees to shoulders. Squeeze your glutes at the top, then lower slowly back to the mat. Keep your ribs soft and avoid arching your lower back or letting your knees fall inwards. You should feel the work in your glutes and outer hips.
Tags