Move – Week 1: Strength + Breath – Glutes, Core + Control
Focus: Build Glute Strength + Core Control with Breath-Aware Movement
This week we’re starting with foundational movement patterns that will support all your future strength work. These exercises challenge the posterior chain, deep core, and shoulder stability—all without overstimulating your nervous system.
You’ll move slow, breathe with intention, and build strength that lasts beyond the mat.
Warming Up First
Before you jump into this workout, take a few minutes to warm up. I recommend starting with light movement and a short mobility sequence to prepare your joints and muscles.
A focused warm-up improves circulation, activates your nervous system, and helps reduce the risk of injury. Start with hip circles, cat-cows, and a few gentle bodyweight squats or lunges. Your body will thank you later.
Format
Time: ~35–45 minutes
Rounds: 3–4 rounds
Rest: 30–60 seconds between each movement
Breath: Inhale to prep → Exhale through the effort
🎥 Watch the Workout Video
Week 1 Circuit + Coaching Cues
1. Static Glute Bridge Hold
Hold for 45–60 seconds | Repeat 3–4 times
💡 Why: Builds glute endurance, strengthens posterior chain
💬 Cue: Press evenly into your heels. Squeeze glutes without arching your low back.
🌬 Breath: Inhale through your nose, exhale through your nose or softly through your mouth—keep your breath steady throughout.
2. Bird Dogs
3–5 slow reps per side
💡 Why: Core activation + cross-body coordination
💬 Cue: Keep your hips square and your spine long. No rushing—each rep is a full-body reset.
🌬 Breath: Inhale to extend, exhale to return.
3. Bodyweight Squats
8–10 slow, controlled reps
💡 Why: Lower body strength, hip mobility
💬 Cue: Keep your feet grounded and spine tall. Option to hold a dumbbell or weighted object for added challenge.
🌬 Breath: Inhale down, exhale as you stand tall.
4. Wall Sit Hold
Hold for 30–45 seconds
💡 Why: Builds static strength in quads and core
💬 Cue: Keep your knees over your ankles, not your toes. Tuck your tailbone slightly.
🌬 Breath: Stay with nasal breathing only if possible—long exhale to regulate.
5. Deadbugs or Toe Taps
8–10 controlled reps
💡 Why: Deep core stability and breath control
💬 Cue: Keep your ribs down and spine neutral. Only go as far as you can control without arching your back.
🌬 Breath: Exhale on each leg drop or tap.
6. Resisted Lateral Band Steps (or Bodyweight Side Steps)
10–12 steps each direction
💡 Why: Hip/glute med strength for lateral stability
💬 Cue: Stay low, knees bent, and keep tension through the movement. No band? Do slow, controlled bodyweight side steps instead.
🌬 Breath: Inhale as you step, exhale to maintain tension.
7. Scapular Push-Ups
8–10 slow reps
💡 Why: Builds scapular control and shoulder stability
💬 Cue: Keep your arms straight and focus on just moving through your shoulder blades—no sagging hips or bending elbows.
🌬 Breath: Exhale as you press away from the floor.
Recovery:
After your last round, lie down with knees bent and feet flat.
Try 4 rounds of: Inhale 4 | Hold 2 | Exhale 6
Notice where your body feels stronger, and where it’s asking for more care.
Coach’s Note:
You don’t need more hustle. You need better alignment—body, breath, and nervous system.
This is how we train for strength that lasts.Safety Disclaimer:
Disclaimer: Always listen to your body and modify movements as needed. This workout is designed for educational and informational purposes only and is not a substitute for medical advice or individual rehabilitation.
By participating, you agree to do so at your own risk. If you’re unsure whether this workout is appropriate for you, please consult your physician or healthcare provider first.
