Foundation
Building
Advanced
Glute Bridge + Hip Flow + Squats
20 reps · 6 reps per side · 20 reps
How
Part 1 – Glute Bridge (20 reps, 2-sec hold each)
1
Lie on your back with knees bent, feet flat on the floor hip-width apart, arms resting by your sides.
2
Brace your core and tuck your pelvis slightly to flatten your lower back against the floor.
3
If possible, let your fingertips touch your heels. As you exhale, drive through your heels and lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
4
Squeeze your glutes and hold the top position for 2 seconds.
5
Inhale as you lower back down with control, stopping just before your hips touch the floor.
6
Repeat for the required number of reps, then move into the hip flow.
Part 2 – 90/90 Hip Flow (6 reps per side)
1
Sit on the floor with both knees bent to 90 degrees, one leg in front of you and one leg out to the side, both knees pointing in the same direction.
2
Brace your core and keep your chest tall throughout.
3
Slowly rotate both knees to the opposite side, keeping your feet in contact with the floor as much as possible.
4
Pause briefly once your knees reach the opposite 90/90 position.
5
Reverse the movement, rotating back under control.
6
Repeat for the required number of reps, breathing steadily throughout, then move into the squats.
Part 3 – Bodyweight Squats (20 reps)
1
Stand with feet shoulder-width apart, toes pointed slightly outward. Make sure your whole foot is flat on the floor when performing this exercise.
2
Brace your core, keep your back straight and your chest up.
3
Lower yourself down, bending your knees like you would like to sit.
4
Lower until your thighs are at least parallel to the floor, or as deep as your mobility allows.
5
As you exhale, drive through your feet to stand back up, fully extending your hips and knees at the top.
6
Repeat for the required number of reps.
Form tips
Keep your head high to prevent the spine from bending, on the bridge and the squat alike.
Keep your ribs down and avoid overarching your lower back at the top of the bridge – squeeze your glutes to finish the lift, not your back.
Move slowly through the hip flow transition – this is a mobility drill, not a momentum-driven one.
Keep your knee in line with your toes and don't let it extend beyond your toes throughout the squat.
Ensure you are breathing properly at all times, through every rep and hold.
We train
Glute strengthHip mobilityCore stabilityQuad strength
Single-Leg Bridge + Hollow Hold + Dead Bug
12 reps per side · 25-sec hold · 10 reps per side
How
Part 1 – Single-Leg Glute Bridge (12 reps per side)
1
Lie on your back with knees bent, feet flat on the floor hip-width apart.
2
Extend one leg straight out, keeping both knees level and your pelvis square.
3
Brace your core and tuck your pelvis slightly to flatten your lower back against the floor.
4
If possible, let your fingertips touch your heels. As you exhale, drive through the heel of your grounded foot and lift your hips toward the ceiling.
5
Squeeze your glute at the top, keeping your hips level and avoiding rotation toward the lifted leg.
6
Inhale as you lower back down with control, stopping just before your hips touch the floor.
7
Complete all reps on one side before switching legs, then move into the hollow body hold.
Part 2 – Hollow Body Hold (25-sec hold)
1
Lie on your back with arms extended overhead and legs straight.
2
Brace your core and press your lower back firmly into the floor.
3
As you exhale, lift your shoulders and legs slightly off the floor, forming a shallow curve with your body.
4
Keep your lower back pressed into the floor throughout the hold. Keep your core braced the entire time. This is the checkpoint that protects your spine.
5
Hold for the required time, breathing steadily throughout.
6
Lower with control at the end of the hold, then move into the dead bug.
Part 3 – Dead Bug (10 reps per side)
1
Lie on your back with arms extended straight up toward the ceiling and knees bent to 90 degrees, shins parallel to the floor.
2
Brace your core and press your lower back firmly into the floor.
3
Inhale as you slowly extend one arm overhead and the opposite leg straight out, lowering both toward the floor without touching it.
4
Keep your lower back pressed into the floor throughout. If it lifts, that's your depth limit for today.
5
As you exhale, return the arm and leg to the starting position under control.
6
Alternate sides, complete the required number of reps per side.
Form tips
Keep your lower back pressed into the floor throughout the hollow hold and dead bug. This protects your spine and is the real limiting factor, not range of motion.
Keep your hips level on the single-leg glute bridge; don't let the lifted-leg side drop or rotate.
Move slowly and with control on every rep – none of these should be rushed.
Ensure you are breathing properly throughout every hold and rep; don't hold your breath.
We train
Glute strengthCore stabilityAnti-rotationHip stability
Dragon Flag + Copenhagen Plank
8-sec hold · 30-sec hold + 10 reps per side
How
Part 1 – Dragon Flag (8-sec hold)
1
Lie on your back on the floor, gripping the pole firmly over your head for anchor.
2
Brace your core and lift your entire body off the floor, keeping only your upper back and shoulders in contact with the floor throughout.
3
Keep your body in one straight, rigid line from shoulders to feet. This is the checkpoint throughout the hold.
4
Hold for the required time, breathing steadily throughout.
5
Lower with control at the end of the hold, keeping the line straight as you descend. Don't let your hips break first, then move into the Copenhagen plank.
Part 2 – Copenhagen Plank + Hip Dips (30-sec hold + 10 reps, per side)
1
Lie on your side with your top leg resting on the pole, the inside of your top shin supported on the pole surface, propped up on your bottom forearm.
2
Brace your core and lift your hips off the floor, forming a straight line from your head to your top ankle.
3
Hold this top position for 30 seconds, breathing steadily throughout.
4
From the top of the hold, without resting, lower your hips down toward the floor under control.
5
Lift your hips back up to the top position; that's 1 rep.
6
Repeat for 10 reps, then switch sides and repeat the full hold + reps sequence.
Form tips
If your hips sag or your lower back arches on the dragon flag, the hold ends there. Don't force a longer hold than your form allows.
Keep your body in one straight line throughout the Copenhagen plank and hip dips. Don't let your hips sag or pike up.
Control the dip on the way down. Don't just drop and bounce back up.
Breathe steadily through both holds and reps; don't hold your breath.
We train
Core strengthFull-body tensionAdductor strengthHip stability