Strength A — 45 min

The workout

Foundation Strength A — 45 min. Learn movements perfectly. CORE: 3×20s plank (build to 60s over 4 weeks), 3×10 dead bug slow, 3×10 bird dog. GLUTES: 3×15 glute bridge bodyweight, 3×12 clamshell (light band). STABILITY: 3×10 single-leg balance (10s hold each leg). Rest 90s between sets.

Targets

RPE 6–7/10. Never to failure.

Cues

Form over load. Video yourself if possible.