1. Plank Hold- 45 seconds 2. Hollow Body Hold- 30 seconds 3. Reverse Plank Marches- 12 reps per leg 4. Bicycle Crunches- 20 reps per side (slow and controlled) Rest: 30 seconds between exercises, 1 minute between rounds. 4 rounds. Thank me later 🔥🔥🔥

For some motivation! I'm a slow trainee 😁 I've been slowly adjusting my life into an active lifestyle, so sometimes I feel like I do slow progress, but then when I compare pictures across the last years, you can clearly see the difference The way it has worked for me is to integrate fitness into my life in a sustainable way, slowly making adjustments that can be done in my available time and capacity (and most importantly in a way that it's enjoyable) 💪🏾

1️⃣ Lunges (3 sets of 10-12 reps, increasing weight each set) Tip: Keep your core tight and take controlled steps. Focus on driving through your front heel to activate your glutes more. 2️⃣ Hip Thrusts • Sets 1-3: 20 reps • Final Set: 10 reps with a 1-2 second squeeze at the top Tip: Tuck your chin, keep your ribs down, and drive through your heels. Your glutes should be doing all the work—don’t let your lower back take over. 3️⃣ Romanian Deadlifts (RDLs) (5 sets of 10-15 reps) Tip: Maintain a slight bend in your knees and push your hips back. Keep the barbell or dumbbells close to your body and focus on the stretch in your hamstrings before squeezing your glutes at the top. 4️⃣ Step-Ups (3 sets of 11 reps per leg) Tip: Use a bench or box that allows your knee to be at or slightly above hip level. Push through your heel and avoid using momentum from the back leg—this ensures your glutes are doing the work. 5️⃣ Kickbacks (3 sets of 15 reps) Tip: Focus on controlled movement rather than speed. Avoid swinging your leg—keep it slow and intentional to fully engage the glutes. Now go crush it! 🔥

Warm-Up: • 10–15 minutes on the Stairmaster (moderate intensity). Workout: 1️⃣ Rope Face Pulls (4 rounds) • 12–15 reps • Focus on controlled form to engage your rear delts. Superset with: Rope Pushdowns • 12–15 reps • Keep your elbows locked at your sides for maximum tricep activation. 2️⃣ Plank (4 rounds) • Hold for 30–60 seconds • Keep your core tight and body in a straight line. Superset with: Pull-Ups (or Assisted Pull-Ups) • 8–10 reps • Use assistance if needed to maintain good form. Notes: • Rest 60–90 seconds between rounds. • Focus on form and engaging the correct muscles. • Challenge yourself but stay within your limits to avoid injury! Let’s crush it today, team! 💪 #PPA

Couch stretch is ALWAYS in my daily routine! It helps me maintain good mobility in my hips and relieves a lot of tightness in my knees and lower back 😮‍💨 stay mobile PPA fam‼️