Active Posture Static Carry
More engaged standing hold, as if carrying heavy bags, to work the trunk, shoulders, and p…
Pelvic Tilt with Control
Gentle pelvic mobility with more control and core awareness.
Bird Dog with Pause
Intermediate Bird Dog variation to build stability, balance, and trunk control.
Side Plank with Leg Lift
Advanced oblique and hip abductor strengthening.
Bodyweight Back Rows
Prone upper back exercise to improve posture and rhomboid strength.
Intermediate Continuous Slow Run
A longer block of slow running to develop continuous endurance.
Long Slow Endurance Run
Longer slow running block to develop specific endurance.
Slow Bicycle Crunch
Controlled work of the abdominals and obliques without rushing.
Intermediate Dead Bug
Core coordination exercise to strengthen the midsection with better control.
General Intermediate Dead Bug
Coordination and core exercise to strengthen the midsection.
Intermediate Flat Stomach Dead Bug
Dynamic core exercise to strengthen the midsection with control.
Progressive Postpartum Dead Bug
A more advanced version to safely reconnect coordination and the core.