Glute Bridge
WEEK #1 / DAY #1: FULL BODY
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21s
Glute Bridges – 3 sets x 15 reps, 45 sec rest
Starting Position: Lie on your back with knees bent, feet flat on the floor, and arms by your sides.
Execution: Drive through your heels, lift your hips off the floor until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and lower back down slowly.
Muscles Worked: Glutes, hamstrings, core.
Form Tips: Avoid overarching your lower back and keep your feet hip-width apart.
Up Next in WEEK #1 / DAY #1: FULL BODY
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Bird Dog
Bird Dog – 3 sets x 12 reps per side, 30 sec rest
Starting Position: Begin on all fours in a tabletop position, with hands under shoulders and knees under hips.
Execution: Extend one arm forward and the opposite leg back while keeping your core engaged and hips level. Return to the starting posit...
