Foot-elevated Glute Bridges/Hold
Options: adjust height of elevation —> perform on the floor.
💪 10-20-30 sec. and 10-12 reps each round.
🔥 perform Single-leg version of each movement and split the duration and reps in half per side.
Equipment: object to elevate feet, like a small stool or stack of books.

Boat Pose
Options: perform Boat Pose, using your arms to help stay up
💪 hold the Tuck position with the lower body, but then place your arms on the ground behind you for stability.

Russian Twists
Options: put feet down on the ground with weight in hands —> keep feet off of the ground but without weight (just hands).
Equipment: single weight like dumbbell, kettlebell, backpack.

Hollow Hold
Options: perform with shoulder blades and feet off ground with arms straight overhead —> perform with arms at the sides.
💪 perform with hands underneath your butt.

V-ups
Options: perform hands touching feet —> hands touching shins —> hands touching knees —> perform Tuck-ups.
💪 perform Sit-ups.

🤰 Version
15-sec. Back-supported Glute Bridge Hold
10-15 Back Supported Glute Bridges

15-sec. Quadruped Pose
10-15 Weighted Torso Twists, total

15-sec. Single-arm Farmer’s Carry, each side
15 Good-mornings

*Repeat with 20-sec., then 25-sec. hold, the 10-15 staying the same.

Then,
2-3 Sets for Quality
10 Bird Dogs, total
15-sec. Single-arm Shoulder Carry, each side

✅ Optional weights Russian Twists and Glute Bridges.