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Black-1

Knee dominate

Overhead BW wall squat

Sets

Reps

Tempo

3

6 15 second bottom hold.

Notes:

Sets 1

Sets 2

Sets 3

Hip dominate

Single leg glute bridge

Sets

Reps

Tempo

3

5 15 second eleveted hip hold.

Notes:

Sets 1

Sets 2

Sets 3

Horizontal push

Hands elevated pushup single foot

Sets

Reps

Tempo

3

5 15 second bottom hold.

Notes:

Sets 1

Sets 2

Sets 3

Horizontal pull

2 Arm seated band row

Sets

Reps

Tempo

3

5 15 second chest hold.

Notes:

Sets 1

Sets 2

Sets 3

Pillar

Side plank

Sets

Reps

Tempo

3

2 20 second hold

From elbows, 1 rep each side.