Warm-up
Dynamic Mobility Flow
180 seconds
Begin on all fours with your hands under your shoulders and knees under your hips to find a neutral spine. Slowly arch and round your back, then move into a deep lunge to reach one arm toward the ceiling. Rotate through your hips in smooth circles to release tension in the joints. Exhale as you reach or rotate to steady your core and prevent pressure from pushing down on your pelvic floor. Avoid rushing through the movements or locking your elbows. You should feel a gentle stretch and a sense of openness through your torso and hips.
Glute & Core Activation
180 seconds
Lie on your back with your feet hip-width apart and a resistance band tucked just above your knees. Press your lower back lightly into the floor as you lift your hips, keeping your ribs tucked toward your pelvis to engage your deep core. Exhale steadily as you lift or extend your limbs to manage internal pressure and protect your pelvic floor. Focus on a strong squeeze in your glutes and a steady tension through your midsection rather than arching your spine. Avoid letting your knees cave inward or holding your breath during the movements. You should feel a warmth building in your hips and a firm, supportive sensation across your lower stomach.
Light Warm-Up Sets
240 seconds
Stand with your feet planted firmly and your spine long to prepare for your first lift. Move through the repetitions slowly, focusing on a smooth path and steady control as your muscles begin to warm. Exhale as you push or pull the weight, keeping your breath fluid to avoid putting unnecessary pressure on your pelvic floor. Avoid rushing these sets or treating them as a race. You should feel your joints becoming more mobile and your body gradually waking up. These lighter loads build the mind-muscle connection needed for your heavier work ahead.
Main session
Heavy Strength
4-5 sets per lift. Rest 2-3 minutes between reps.Deadlift (Conventional or Trap-Bar)
4-6 reps
Stand with your feet hip-width apart and grip the bar firmly, keeping your shins close and your back long and flat. Push the floor away with your legs to stand up straight, keeping the weight tucked close to your body throughout the movement. Drive your hips forward at the top without leaning back, then hinge at the hips to lower the weight back down. Exhale slowly as you lift, engaging your core without pushing downward toward your pelvic floor. Avoid rounding your shoulders or letting your back arch as you move. You should feel this primarily in your glutes, hamstrings, and mid-back rather than your lower spine.
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Back Squat or Goblet Squat
4-6 reps
Stand with your feet slightly wider than hip-width and your spine tall. Sit your hips back and down as if reaching for a chair, keeping your chest lifted and heels grounded. Lower until your thighs are parallel to the floor, then press firmly through your feet to return to standing. Exhale as you stand up, gently lifting your pelvic floor rather than pushing down against it. Avoid letting your knees cave inward or your lower back round at the bottom. You should feel this work in your glutes and thighs while your core stays steady and supportive.
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Overhead Press
4-6 reps
Stand with your feet hip-width apart and your ribcage stacked directly over your hips to create a stable base. Hold the weights at shoulder height with your elbows slightly forward. Press the weights straight up toward the ceiling until your arms reach a full lockout, then lower them back down with control. Exhale as you push upward, imagining your breath lifting away from your pelvic floor rather than pushing down against it. Avoid arching your lower back to finish the lift. You should feel your shoulders and upper back working hard while your core stays firm and steady.
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Weighted Pull-Up or Bent-Over Row
4-6 reps
Stand with your feet hip-width apart and a slight bend in your knees, hinging forward with a long, flat back. Hold the weight with arms extended, then pull it toward your hip by driving your elbow back and squeezing your shoulder blade toward your spine. Exhale as you lift the weight, keeping your pelvic floor lifted rather than pushing downward. Focus on using your back muscles rather than pulling only with your arm. Avoid letting your shoulders hunch up toward your ears or rounding through your spine. You should feel a steady engagement across your mid-back and behind your shoulder.
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Cool-down
Walk-Down
180 seconds
Stand tall with your feet under your hips and your shoulders resting away from your ears. Begin taking small, rhythmic steps forward and back to let your intensity gradually taper off. Let your arms swing loosely at your sides while you focus on taking full, deep breaths. Exhale steadily as you move, keeping your breath fluid to avoid any downward pressure on your pelvic floor. Avoid coming to a sudden, dead stop, which can cause lightheadedness or blood pooling in the legs. You should feel your heart rate slowing down and your muscles starting to loosen.
Hip Flexor & Thoracic Opener
240 seconds
Begin in a half-kneeling position with your right knee on the floor and your left foot planted forward. Tuck your tailbone slightly to feel a stretch in the front of your right hip, then reach your right arm overhead while gently rotating your torso toward the left. Breathe slowly and deeply, focusing on a long exhale as you deepen the side stretch to keep your pelvic floor relaxed. Avoid arching your lower back or letting your ribs flare out as you move. You should feel a gentle pull through your hip and side without any pinching in your spine. Hold this position steadily while keeping your shoulders soft and away from your ears.
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