Lower Body, Core - Hip Extension ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Saturday, 14 March 2026
Daily Workout
Lower Body, Core
- Hip Extension
Click on the 🌐 to manage an exercise and its variations.
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Toe Taps
🌐
60-300s total
▼
Jumping Jacks
🌐
60-300s total
▼
Elevated Frog Pumps
🌐
10 reps total
☆
Hold the peak of each rep for 3s.
▼
Zenith Rotations
🌐
10 reps total (ea. side)
Hold the peak of each rep for 3s.
▼
Hacky Sack
🌐
30s total
▼
Banded 3-Pt Toe Taps
🌐
Mini Loop Bands
10 reps total (ea. side)
▼
Fast Feet
🌐
30-60s total
▼
Workout
Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.
Glute Bridge
🌐
Dumbbells
Barbell
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
▼
Walking Lunges
🌐
Dumbbells | Kettlebells
2 sets of 12-15 reps (ea. side)
▼
Hamstring Bridge March
🌐
Flat Bench
2 sets of 12-15 reps
▼
Forearm Side Plank
🌐
4 sets of 15-30s holds (ea. side)
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Remember to breathe. Expand your awareness.
Balancing Table Stretch
🌐
4 sets of 15-30s holds (ea. side)
▼
Half-Lotus Toe Balance
🌐
Hold for 30-60s total (ea. side)
▼
Gate Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Cobra Stretch
🌐
Hold for 30-60s total
▼
Wide-Knee Child's Stretch
🌐
Resistance Bands
Hold for 30-60s total
▼
Floating Thunderbolt Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Cross-Arm Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Reading
🌐
Hold for 300s total
▼
Breathe deeply. You are in the present moment.
The last few difficult repetitions, when the speed of movement slows down due to fatigue, are important for creating adaptation.
[human-movement.com]
