Focus: Accumulate total reps or hold time.
Exercises: Glute Bridge [164], Superman [42], Front Plank [54], Reverse Crunch [40], Russian Leg Curl [141] (partner-assisted/anchor) / Glute Bridge March [165], Single-Leg Romanian Deadlift [143]
BEGINNER
(Approx. 30-40 min)
Warm-up: 5 min light cardio.
Workout:
- Glute Bridge [164]: 4 sets of 15-20 reps, 45s rest.
- Superman [42]: 4 sets of 12-15 reps, 45s rest.
- Front Plank [54]: 3 sets, hold 45s, 30s rest.
- Reverse Crunch [40]: 3 sets of 15-20 reps, 45s rest.
- Glute Bridge March [165]: 3 sets of 10-12 reps per leg, 60s rest.
- Single-Leg Romanian Deadlift [143]: 3 sets of 8-10 reps per leg, 60s rest.
Cool-down: 5 min stretching.
MEDIUM
(Approx. 40-50 min)
Warm-up: 5-7 min dynamic warm-up.
Workout:
-
Single-Leg Glute Bridge [166]: 4 sets of 12-15 reps per leg, 60s rest.
-
Prisoner Back Extension [146]: 4 sets of 15-20 reps, 45s rest.
-
RKC Plank [60]: 4 sets, hold 45s, 30s rest.
-
Double-Leg Lowering With Bent Knees [48]: 4 sets of 15-20 reps, 45s rest.
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Partner-Assisted Russian Leg Curl [141]: 3 sets of 8-10 reps, 90s rest.
-
Reaching Romanian Deadlift With Knee Raise [144]: 3 sets of 10-12 reps per leg, 60s rest.
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 50-60 min)
Warm-up: 7-10 min dynamic warm-up.
Workout: Perform 5 Rounds for Time (no rest between exercises, 30-45 seconds rest between rounds).
- Shoulder-Elevated Hip Thrust [167] (Single-Leg) [169]: 5 sets of 10-12 reps per leg, 60s rest.
- Reverse Hyper [148] (Single-Leg) [149]: 5 sets of 15-20 reps per leg, 45s rest.
- Dragon Flag [50] (Negative or partial): 3 sets of max hold/reps, 90s rest.
- Lying Straight-Leg Raise [49] (with Hip Lift): 5 sets of 15-20 reps, 45s rest.
- No-Hands Russian Leg Curl [142]: 3 sets of 5-8 reps, 120s rest.
- Skater Squat [123]: 3 sets of 10-12 reps per leg, 60s rest.
- Cool-down: 10 min stretching.
Cool-down: 10 min stretching.
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