[NL] Hip & Core Stabilizer Strength Endurance Set

SISS
Circuit x 2

For the ‘Hip Bridge with Abduction’ exercise, don’t worry that you don’t have a band – just focus on the hip lift and squeezing your glutes at the top.

ULT
[NL] Bird Dog Boxes
reps 15 per side
Tempo controlled
Rest 30 s
Set Reps Tempo Rest
1 15 per side Controlled 30 s (h:m:s)
2 15 per side Controlled 30 s (h:m:s)
LLT
Hip Bridge with Abduction
reps 15
Tempo 3-5 s hold at top
Rest 30 s
Activation for the Glutes
Set Reps Tempo Rest
1 15 3-5 s hold at top 30 s (h:m:s)
2 15 3-5 s hold at top 30 s (h:m:s)

Assuming you do not have a mini-band - still do this exercise, but just focus on pressing the hips up and squeezing the glutes for 3-5 s at the top of each repetition.

ULT
[NL] Prone Plank Knee Drives
reps 10 per leg
Tempo controlled
Rest 30 s
Relative strength position for the shoulders, triceps, chest, and core musculature.
Set Reps Tempo Rest
1 10 per leg Controlled 30 s (h:m:s)
2 10 per leg Controlled 30 s (h:m:s)
ULT
SL Alternating Bridge (Marching)
reps 15 per leg
Tempo controlled
Rest 30 s
Set Reps Tempo Rest
1 15 per leg Controlled 30 s (h:m:s)
2 15 per leg Controlled 30 s (h:m:s)

10 forward and 10 backward per leg.

ULT
Prisoner Runner’s Hinge
reps 8-10 per leg
Rest 30 s
Set Reps Rest
1 8-10 per leg 30 s (h:m:s)
2 8-10 per leg 30 s (h:m:s)
ULT
[NL] Elevated Side Plank Holds
reps 4 reps of 10 s hold
Hold 10 s
Rest 30 s
Elevating the feet is a progression from the floor. High relative strength through the shoulder and obliques is necessary to perform this exercise.
Set Reps Hold Rest
1 4 reps of 10 s hold 10 s h:m:s 30 s (h:m:s)
2 4 reps of 10 s hold 10 s h:m:s 30 s (h:m:s)
ULT
SL Squat to Box
reps 10-12 per leg
Tempo controlled
Rest 30 s
Set Reps Tempo Rest
1 10-12 per leg Controlled 30 s (h:m:s)
2 10-12 per leg Controlled 30 s (h:m:s)

Use a chair/sofa/ottoman - anything that is around mid-thigh height!