Exercises
goblet squat
Sit back between your heels. Keep your chest proud. Think ‘down’ and ‘up’, not ‘forward’.
Hip Thrust
Drive through your heels, squeeze your glutes at the top until you feel a deep contraction. Lower with control.
Seated Row
Pull the weight to your lower ribs, pinching your shoulder blades together. Pause. Release slowly.
Knee Push-Up
Keep your body in a straight line from knees to head. Don’t let your hips sag.
Bent-Over Row
Pull the weight to your lower ribs, pinching your shoulder blades together. Pause. Release slowly.
Plank
Brace your entire core as if bracing for a gentle punch. Breathe steadily.
Single-Leg Glute Bridge
Keep your raised leg straight. Drive through the heel of the planted foot.
Front-Foot Elevated Split Squat
Lower your back knee straight down. Keep your front heel planted.
Push-Up (from incline)
Use a bench or table. The higher the surface, the easier. Focus on full range of motion
