Core: Upper + Lower + Obliques— tap ＋ Add complement on any exercise to pair
Low-Box Step-Up (Right)MODIFIED
3×10-12▼
SL Hip Thrust (Right)
3×12▼
B-Stance Hip Thrust (Right-Dominant)MODIFIEDPWB
3×8-10▼
Prone Ham Curl (Right)
3×12▼
Bilateral Seated Leg CurlPWB
3×10-12▼
Nordic Ham Curl
3×6▼
45° Back Extension (Hyperextension)PWB
3×12-15▼
Standing Calf Raise (R)
4×15-20▼
Stir the Pot
3×30s/dir▼
Captain's Chair Knee Raise (Bilateral)PWB
3×10-12▼
🔥Core Finisher — pick 1–2
Wheelbarrow Hold
3×30s▼
Bicycle Crunch (R Leg Only)
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