Hinge And Hold

🧽 Soft Tissue Preparation 5'

Use a foam roller or lacrosse ball to target tight areas: glutes, hamstrings, quads, and upper back. Spend approximately 60 seconds per area, focusing on deep breaths and sustained pressure on tender spots.

🔥 Activation

• {{exercise:bird-dog:Bird Dog}} - 2 sets x 10 reps per side (slow and controlled, focus on core engagement)

• {{exercise:cat-cow-stretch:Cat-Cow Stretch}} - 2 sets x 10 reps (synchronize with breath)

• {{exercise:glute-bridge:Glute Bridge}} - 2 sets x 12 reps (hold peak contraction for 2 seconds)

💪 Main Workout (REPS & SETS 30')

• {{exercise:3645:single leg bridge with outstretched leg}} - 3 sets x 8-10 reps per side (3-1-1-0 tempo, rest 60s)

• {{exercise:0730:single leg platform slide}} - 3 sets x 10-12 reps per side (2-0-2-0 tempo, rest 60-90s)

• {{exercise:3699:shoulder tap}} - 3 sets x 12-15 reps per side (controlled, minimize hip movement, rest 45s)

• {{exercise:2802:twisted leg raise}} - 3 sets x 10-12 reps per side (2-0-2-0 tempo, rest 60s)

• {{exercise:1604:world greatest stretch}} - 2 sets x 6-8 reps per side (hold each position for 3 seconds, rest 30s)

⚡ Finisher (For Time)

• {{exercise:3665:power point plank}} - 2 sets to failure (maintain perfect form, rest 30s between sets)

• {{exercise:forearm-plank:Forearm Plank}} - 2 sets x 45-60 seconds (engage core, flat back)

🧘 Cool Down

• {{exercise:1494:butterfly yoga pose}} - 2 sets x 30 seconds (deep breathing)

• {{exercise:1418:hug knees to chest}} - 2 sets x 30 seconds

• {{exercise:1363:spine stretch}} - 2 sets x 30 seconds per side