Bench Plank
- Using a bench, start the plank resting on the forearms.
- Note: Make sure to keep the back, neck and head straight throughout the entire exercise; do not drop the hips or arch your bottom into the air.
| All levels |
2-3 sets per side
Hold stretch for 5-60 seconds |
Week 32 – Bench Plank (download the PDF)
Hip Bridge
- Start with your feet, back and neck flat on the floor.
- Hands can start across the chest or at your side.
- Raise the toes off the floor and keep them raised throughout the entire exercise.
- To start clench the butt muscles and then raise the hips off the ground.
- Note: Clench the glutes while raising and lowering and make sure the body is in a straight line at the top of the bridge.
| Beginner |
Intermediate |
Advanced |
1-2 sets
5-10 reps |
2 sets
10-15 reps |
3 sets
10-20 reps |
Week 19 – Hip Bridge (download the PDF)
One Leg Hip Bridge
- Start with feet, neck and head flat on the floor.
- Raise the toes and lift one leg off the floor.
- Clench the butt muscles and raise the hips off the ground till the hip and back forms a straight line.
- Arms can be across the chest or at your side.
- Note: Keep the butt muscles clenched throughout the entire exercise.
| Beginner |
Intermediate |
Advanced |
1-2 sets
5-10 reps |
2 sets
10-15 reps |
3 sets
10-20 reps |
Week 25 – One Leg Hip Bridge (download the PDF)
Xband Walk
- With an exercise band beneath both feet and behind both balls of the feet, criss-cross the band to each opposing hand.
- Start with feet shoulder width apart.
- Keeping the feet straight forward, step to the side so you stance is wider than shoulder width. Slowly step back to the shoulder width position.
- Ensure that you drive your foot outward using your hip/glute.
| Beginner |
Intermediate |
Advanced |
1-2 sets
5-10 reps |
2 sets
10-15 reps |
3 sets
10-20 reps |
Week 12 – X Band Walk (download the PDF)
