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.Front-Loaded Goblet Squat
3-5 reps
Let's get into a great goblet squat! Hold that weight close to your chest, elbows pointing down, and stand tall with your feet about shoulder-width apart, toes pointing slightly out. As you inhale slowly, imagine sitting back into a comfortable chair, keeping your chest lifted and those elbows inside your knees. Then, powerfully push through your heels to stand back up, exhaling smoothly at the top. Remember to keep your spine long and your core gently braced throughout. A common mistake is letting your knees cave inward, so always think about driving them out over your toes. You've got this! 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.
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Weighted Suitcase Carry
2400 seconds
Alright, let's nail this suitcase carry! Start standing tall, one hand gripping the weight lightly at your side, shoulders relaxed and back, core gently braced as if tucking your ribs slightly. Take two to four small, controlled steps forward, keeping your gaze straight ahead. As you walk, breathe out smoothly as you step, and breathe in as you prepare for the next step – a gentle, rhythmic flow. The golden rule here is to resist leaning away from the weight; think of your spine staying perfectly upright, like a strong tree. A common oops is letting that shoulder hike up towards your ear on the side holding the weight, so keep it down and strong. You've got this! 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.
Heavy Dead Bug (with dumbbell)
6 reps per side
Lie on your back with knees bent at 90 degrees and shins parallel to the floor, holding a single heavy dumbbell firmly over your chest with both hands and straight arms. As you gently exhale, slowly extend one leg towards the floor while simultaneously lowering the opposite arm with the dumbbell towards your head, maintaining a flat lower back against the mat. Inhale as you return to the start, then repeat on the other side. Really focus on keeping that core braced and feeling those deep abdominal muscles working. A common mistake is letting the lower back arch excessively off the floor, so keep it connected! 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.
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Pallof Press (heavy band)
5 reps per side
Alright, let's get you strong with this Pallof Press! Begin by standing tall, feet hip-width apart, holding that heavy band right at your chest, making sure there's already some nice tension. As you exhale slowly, push the handle straight out in front of you, drawing your belly button towards your spine, and then with a controlled inhale, bring it back in, resisting the band's pull the whole way. Really focus on keeping your hips and shoulders perfectly still—imagine your torso is a solid block of granite. A common mistake is letting your body rotate or lean away from the anchor point, so fight that urge and stay perfectly centered. You’ve got this!
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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.
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