|
Exercise |
Rest |
Intensity |
Reps |
Tempo |
Sets |
1 |
Hip Thrusts, Hikes, Figure 8s
 |
N/A |
Bodyweight |
10 each |
slow |
1 |
2 |
Wall Squats
 |
30s |
Bodyweight |
8 – 12 |
2 1 2 |
2-4 |
3 |
Hip Extension Back On Ball
 |
30s |
Bodyweight |
6 – 10 |
2 1 2 |
2-4 |
4 |
Single Leg Supine Hip Extensions
 |
30s |
Bodyweight |
6-8/side |
2 2 2 |
2-4 |
5 |
Horse Stance Vertical
 |
30s |
Bodyweight |
6/side |
2 3 2 |
2-4 |
6 |
4 Point Tummy Vacuum
 |
60s^ |
Bodyweight |
8-12 |
3 1 3 |
2-4 |
7 |
Prone Cobra
 |
30s |
Bodyweight |
1 |
1 60 1 |
3 |
8 |
Energy Push
 |
N/A |
Bodyweight |
1-30 |
Breath |
1 |