Shoulder Accessory
Use a light weight and take your time with each movement. Option to perform with double arm or single-arm focusing on one-side at a time.

Equipment: two light weights like dumbbells, kettlebells, bands, cans of soup, water bottle.

Floor Press
Use a weight that feels relatively heavy but doable in for the entire minute.

Options: perform as Single-arm Floor Press, reps per side.
🤰 if unable to lay, perform Elevated Push-ups.
🔥 perform Floor Press with Glute Bridge
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Glute Bridge
Pick an option that is difficult but still doable for the entire minute. This can be done with or without weight.

Options: move feet further in towards butt (harder) or out (easier)
🤰 if unable to lay, perform alternating Bird Dogs.
🔥 perform Single-leg Glute Bridge.

Weighted Dead-bugs
Pick an option that allows you to perform the movement with control for the entire minute.

Options: adjust load --> perform without weight --> perform Legs-Only Deadbug
🤰 if unable to lay, perform Seated Knee Lifts or Seated Pelvic Tilts (for quality, not max reps).
Equipment: single weight like dumbbell, kettlebell, backpack, water bottle, Harry Potter Hardcover Book

✅ Object for shoulder accessory

✅ Object for Floor Presses

✅ Optional object for Glute Raises

✅ Object for Weighted Dead-bugs

⏱ Clocked cued up for 1 minute efforts.