Core: Upper + Lower + Obliques— tap ＋ Add complement on any exercise to pair
SL Leg Press (Right)MODIFIED
4×10-12▼
SL Leg Extension (Right)
4×12-15▼
Bilateral Leg ExtensionPWB
3×12-15▼
SL Glute Bridge (Right)
4×12-15▼
Bilateral Hip ThrustMODIFIEDPWB
3×8-10▼
Banded Clamshells
3×20/side▼
Bilateral Hip Abduction (Machine)PWB
3×12-15▼
Seated Hip Abduction — BandMODIFIED
3×8s iso▼
Seated Hip Adduction — BandMODIFIED
3×8s iso▼
Isometric Quad Sets (Left)
3×15×5s▼
Ankle Pumps (Left)
3×20+alphabet▼
Dead Bug (R Leg Only)
3×45s▼
Reverse Crunch (Bilateral)PWB
3×10-12▼
🔥Core Finisher — pick 1–2
Hollow Body Hold
3×30s▼
Side Plank (L Oblique Bias — R Side Down)
3×45s▼
Don’t forget — Daily HEP · 0/6 done
Prone Hip Extension
Hip Abduction - Sidelying
Straight Leg Raise (SLR)
Bridging with Rubber Ball Squeeze
Isometric Hip External Rotation - Prone - Ball Squeeze
Elastic Band - Side-Lying Clamshell