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THIS
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6 WEEK
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WEEK 3 GLUTES
WEEK 3 GLUTES

DAY ONE DAY ONE

EXERCISE 1 EXERCISE B:
1. Stand with your feet turned out and wider than shoulder-width, with the bar
across the back of your shoulders behind your head
WARM UP RUN OR BRISK WALK | SETS: 1 | REPS: 5-10 MINS 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make
sure you keep your back strong and tall
1. Either run or walk at a brisk pace so that you would find it difficult
3. Pause at the bottom, before driving through your feet and returning to the
to have a conversation
starting position
2. Continue at this pace for the required amount of time
4. Ensure your core is braced, chest is up and your glutes are engaged the
3. If this pace becomes too difficult, slow down and walk until you whole time
feel comfortable to pick up the pace again SUMO SQUATS
SETS: 4 | REPS: 30 | REST: 30

SUPERSET
EXERCISE A:

SUPERSET
BOOTY BAND SQUATS | SETS: 3 | REPS: 20 SECS
EXERCISE A: EXERCISE B:
1. Secure a resistance band around your thighs close to your knees,
with your feet slightly wider than shoulder-width
2. Sink down in a squat until your knees are at 90-degrees
3. Keep your chest up and actively push against the band to keep
your knees out over your toes - you should feel your glutes need
to work hard in order to achieve this
4. If you don’t have a booty band, just do normal bodyweight squats

EXERCISE B:

WEIGHTED HIP THRUSTS | SETS: 4 | REPS: 15 | REST: 30 SECS

1. Rest your shoulder blades on bench.
2. Place weight on hips, and step feet out in front of body with slight bend in
the knees. WALKING LUNGES BOOTY BAND CRAB WALKS
SETS: 4 | REPS: 15 EACH LEG SETS: 4 | REPS: 15 EACH WAY | REST: 30 SECS
3. Lower glutes towards the ground and hover off the ground.
4. From base, keep your chin tucked in towards body and drive hips up to
roof, focusing on pulling in the glutes and engaging the core. 1. Lunge forwards on one leg, stopping 1. Place the booty band just above your
just before your back knee touches the knees, and move your feet apart until
5. Pause at top of motion and slowly lower back down to hover. Repeat
ground the band is tight
motion without resting on ground between reps.
2. Pushing through your front foot, bring 2. Sink down into a squat and while
the back foot forwards until your feet keeping low in your squat, take a large
are together again step to one side, then step with your
SUPERSET 3. Lunge forwards with your opposite other foot to keep tension on the band
foot this time, alternating each time 3. Repeat for the same leg, covering as
EXERCISE A:
and ensuring your hips stay level much distance as possible, before
1. Hold a dumbbell in each hand by your sides. Step one foot back switching legs to go the other way
about a foot, with the heel raised, ensuring the knees and toes are 4. If you don’t have a booty band, hold
pointing forwards a dumbbell against your chest for the
2. Bend at the knees, lowering the body until the back knee just crab walks
hovers above the ground
SPLIT SQUAT (DUMBBELLS) 3. Press through the feet and extend the legs to return to the
SETS: 4 | REPS: 10 EACH LEG | REST: 60 SECS starting position. Perform all reps on one leg, then repeat on the
other side

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WEEK 3
DAY ONE
OPTIONAL FINISHER
EXERCISE A:
DUMBBELL LEG RAISES
SETS: 3 | REPS: 12
1. Lay on your back holding
dumbbells straight above your
shoulders
2. Engage your core and while
keeping your legs straight,
lift your legs towards the
dumbbells, pausing at the top
3. Slowly lower your legs stopping
them just before the ground and
repeat for the next rep - ensure
the dumbbells stay as still as
possible
COOL DOWN: 5-10 minutes brisk walk or run
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| 3 SETS
SUPERSET
EXERCISE B:
RUSSIAN TWISTS
SETS: 3 | REPS: 12 EACH SIDE
1. 1. On the floor lean your
upper body slightly back and
lift your feet off the ground
while holding a medicine ball,
kettlebell or dumbbell
2. 2. Twist the medicine ball from
side to side, touching either side
of your hip while keeping your
legs as still as possible
3. 3. Twist slowly and focus on
using all of your core and
keeping your back straight -
twisting to both sides is 1 rep
| 5-10 minutes foam rolling and/ or stretching
GLUTES
WEEK 3 UPPER BODY
DAY TWO
EXERCISE 1
| 1 REP
WARM UP RUN OR BRISK WALK | SETS: 1 | REPS: 5-10 MINS
1. Either run or walk at a brisk pace so that you would find it difficult
EXERCISE C: to have a conversation
2. Continue at this pace for the required amount of time
3. If this pace becomes too difficult, slow down and walk until you
feel comfortable to pick up the pace again
EXERCISE 2
SIDE PLANK HIP DIPS
SETS: 3 | REPS: 6 EACH SIDE | REST: 60 SECS
1. Begin exercise on hands and feet (use knees if it’s too difficult)
2. By bending the arms, slowly lower yourself towards the ground
1. Roll onto the side of your body until your arms are at 90 degrees
with your shoulder directly in 3. Push through your whole hand to extend back to the starting
line with your elbow. position before repeating the movement
2. Extend your legs straight out
PUSHUPS
with your ankles stacked on top
SETS: 5 | REPS: 12 | REST: 30 SECS
of each other.
3. From this position lift your hips
off the mat and push up into a SUPERSET
side plank position.
EXERCISE A:
4. Once in side plank position,
1. Stand with feet shoulder-width apart and core engaged, holding
slowly lower your hips towards
dumbbells by side of the body.
the mat, stopping just before
2. Tilt chest towards the ground to just above hip height. Keeping
you hit the mat and coming
elbows pinned into the body, extend arms straight back, stopping
back to start position.
when in line with the body.
5. Repeat, keeping core engaged
3. Slowly lower back to starting tilted position and repeat.
and isolating obliques.
STANDING TRICEP KICKBACKS
SETS: 5 | REPS: 12
EXERCISE B:
1. Hold your dumbbells with a neutral grip, with your knees slightly
bent, glutes squeezed and your upper body hinged forward to
about 45-degrees
2. Raise the dumbbells out to the side as wide as possible, while
maintaining a slight elbow bend and squeezing your shoulder
blades together
3. Slowly lower the dumbbells back to the starting position and
REVERSE FLYS
repeat - avoid using momentum
SETS: 4 | REPS: 10 | REST: 60 SECS
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WEEK 3 UPPER BODY
WEEK 3 LOWER BODY

DAY TWO DAY THREE

SUPERSET EXERCISE 1

EXERCISE A: WARM UP RUN OR BRISK WALK | SETS: 1 | REPS: 5-10 MINS

1. Begin with a dumbbell in each hand, resting them against your hips
2. With your arms straight (but with a soft elbow) slowly raise your
arms sideways until they are in line with your shoulders
3. Pause at the top for 1 second before slowly lowering back down
1. Either run or walk at a brisk pace so that you would find it difficult
to have a conversation
2. Continue at this pace for the required amount of time
3. If this pace becomes too difficult, slow down and walk until you
feel comfortable to pick up the pace again

LATERAL RAISES
SETS: 3 | REPS: 15
EXERCISE A: SUPERSET
EXERCISE B:
1. Bring hands shoulder-width apart on the bench and step feet out in
BOOTY BAND SQUATS | SETS: 4 | REPS: 12 SECS
front of you.
2. Keeping the back close to the bench, slowly lower body towards the 1. Secure a resistance band around your thighs close to your knees,
ground. with your feet slightly wider than shoulder-width
3. Keep elbows pointing behind you, pause just before you hit the 2. Sink down in a squat until your knees are at 90-degrees
ground and then push back to starting position without resting on 3. Keep your chest up and actively push against the band to keep your
bench. knees out over your toes - you should feel your glutes need to work
BENCH TRICEP DIPS hard in order to achieve this
SETS: 4| REPS: 15 | REST: 30 SECS 4. If you don’t have a booty band, just do normal bodyweight squats

EXERCISE B:

SQUATS WITH RESISTANCE BAND | SETS: 4 | REPS: 15

1. Stand on the band and loop it over your shoulders, resting behind
your head. Hold it in place with your hands by your sides

“The secret of 2. Step your feet slightly wider than hip width and squat until your
thighs are parallel to the ground

your future is
3. Press through the feet and extend the legs to return to start position
4. Ensure the chest and spine are tall throughout

hidden in your SUPERSET

daily routine.” EXERCISE A:

SIDE LUNGES (DUMBELL)
SETS: 4 | REPS: 12
1. With a single dumbbell, take a large step to one side and sink
down until your knee is at 90-degrees
2. Make sure the ankle, knee and hip of the bending leg stay in a line
- the other leg stays straight and only acts for balance
3. Push back to the starting position using only the bent leg,
ensuring your chest stays up
4. 4. Repeat for the same leg, switching legs once you have
completed all reps

COOL DOWN: 5-10 minutes brisk walk or run | 5-10 minutes foam rolling and/ or stretching

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WEEK 3 LOWER BODY
WEEK 3 LOWER BODY

DAY THREE DAY THREE

EXERCISE B:

1. Stand tall on a step with one leg to the side and a dumbbell in each OPTIONAL BOOTY BURNOUT | 3 SETS | 1 REP
hand
2. By bending through the knee that is on the step, slowly lower your
leg until it gently touches the floor
SUPERSET
3. Push back up to the top by only using the leg on the step, ensuring
EXERCISE A: EXERCISE B: EXERCISE C:
your hips stay level
STEP DOWNS (DUMBBELL)
4. As you get more comfortable, you can increase the height of the
SETS: 4 | REPS: 12 EACH LEG | REST: 30 SECS step to make it more difficult

SUPERSET
EXERCISE A: EXERCISE B:

CLAMS DONKEY KICKS BOOTY BAND CRAB WALKS

SETS: 3 | REPS: 20 EACH SIDE SETS: 3 | REPS: 20 EACH LEG SETS: 3 | REPS: 15 EACH WAY | REST: 30 SECS

WALKING SIDE LUNGES (DUMMBELL)
SETS: 4 | REPS: 10 EACH LEG
1. With the dumbbell held in both hands just
under your chin, take a large step to one
side and sink down until your knee is at
90-degrees
2. Make sure the ankle, knee and hip of the
1. Begin lying on your side, with
your shoulders, hips and ankles
in a straight line, with your
knees bent to 90 degrees
2. While keeping your feet
together, rotate your knee as
high as possible, pausing at the
top for 2 seconds
3. Slowly lower back to the
starting position, controlling
WALL SIT (BOOTY BAND)
through your glute
SETS: 4 | REPS: 45 SECS | REST: 30 SECS
4. Repeat the same number of
repetitions on the other leg
1. Loop the band around your legs, just above
the knees.
2. Firmly place your back on a wall, knees hip-
width apart at 90-degrees with your arms
held out straight
1. Start on your knees with both
1. Place the booty band just above
hands on the ground
your knees, and move your feet
2. Lift one leg behind you and kick
apart until the band is tight
it back like a donkey, engaging
2. Sink down into a squat and
your glutes
while keeping low in your squat,
3. Slowly return to the starting
take a large step to one side,
position before repeating for the
then step with your other foot to
opposite leg
keep tension on the band
3. Repeat for the same leg,
covering as much distance as
possible, before switching legs
to go the other way
4. If you don’t have a booty band,
hold a dumbbell against your
chest for the crab walks

“When you
bending leg stay in a line - the other leg 3. Actively push your glutes into the wall
stays straight and only acts for balance whilst keeping your knees in line with the
3. Push straight up from the bent knee while middle toe
bringing the straight leg across next to it
4. Repeat on the other side focus on the
good, the good
gets better!”

COOL DOWN: 5-10 minutes brisk walk or run | 5-10 minutes foam rolling and/ or stretching

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WEEK 3 FULL BODY HIT
WEEK 3 FULL BODY HIT

DAY FOUR DAY FOUR

EXERCISE 1 EXERCISE C: EXERCISE D:

SPRINTS | SETS: 6 | REPS: 40 SECS | REST: 30 SECS

1. Run as fast as possible for the required distance. When you have
finished the sprint, reduce your speed slowly, don’t just stop on
the spot
2. Make each stride as long as possible, powerfully use your arms
and ensure core engagement

SUPERSET

EXERCISE A:
1. Stand with your feet shoulder-width apart, knees soft, core
and glutes engaged holding a kettlebell
2. Drive your hips forwards causing your upper body to lift REVERSE BURPEE TO BURPEE TOE TOUCHES
along with the kettlebell - stop the kettlebell just above SETS: 4 | REPS: 10 SETS: 4 | REPS: 20 | REST: 60 SECS

shoulder height
3. Maintain momentum of the kettlebell on the way down, while 1. Start lying flat on the back, with 1. Begin lying on your back with your
you push your hips back and repeat for another rep legs extended. arms and legs held straight up to
2. Roll/rock backward, and bring your the ceiling
legs straight up in the air. 2. Crunch your torso upwards
3. Using that momentum, roll back attempting to touch your toes with
KETTLEBELL SWINGS your hands - avoid jerking your
down and jump to a standing
SETS: 4 | REPS: 20 body, try to lift smoothly, it’s ok if
position (you may need to use your
hand to assist you up). you don’t reach your toes
EXERCISE B: 4. From standing bring hands 3. Slowly come back to the floor,
1. Squat down to the floor and place your hands shoulder width shoulder-width apart and jump feet controlling with your abs
apart with your arms straight back to a raised plank position.
2. Jump your hips up trying to get them on top of your 5. 5. Jump feet back to hands and
shoulders, while keeping your knees bent come to standing. Repeat the
3. Slowly come back down, controlling with your shoulders and motion.
abs, and repeat as fast as possible
4. The goal is to hold each one for about 2 seconds

BUNNY HOPS
SETS: 4 | REPS: 15

COOL DOWN: 5-10 minutes brisk walk or run | 5-10 minutes foam rolling and/ or stretching

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WEEK 3 UPPER BODY
WEEK 3 UPPER BODY

DAY FIVE DAY FIVE

EXERCISE 1 SUPERSET
EXERCISE A:

WARM UP RUN OR BRISK WALK | SETS: 1 | REPS: 5-10 MINS 1. Stand with feet shoulder-width apart and core engaged.
2. Bring dumbbell to directly above the head.
1. Either run or walk at a brisk pace so that you would find it difficult 3. Keeping the elbows pulled in tight, slowly lower weight down
to have a conversation behind the head.
2. Continue at this pace for the required amount of time 4. From behind the head, push back to the top and repeat motion.
3. If this pace becomes too difficult, slow down and walk until you
feel comfortable to pick up the pace again OVERHEAD TRICEP DROPDOWNS
SETS: 4 | REPS: 15

EXERCISE 2 EXERCISE B:
EXERCISE A:
1. Begin exercise on hands and feet (use knees if it’s too difficult)
2. By bending the arms, slowly lower yourself towards the ground
SUPERMAN BACK RAISES | SETS: 3 | REPS: 10 | REST: 30 SECS until your arms are at 90 degrees
3. Push through your whole hand to extend back to the starting
1. Begin lying flat on your stomach with arms and legs stretched out
position before repeating the movement
straight
2. Squeeze your glutes, then while keeping your arms and legs
straight, lift them as high as possible - hold this position for 2 PUSHUPS
SETS: 4 | REPS: 12 | REST: 30 SECS
seconds and lower then repeat
3. Ensure you keep your glutes squeezed, core engaged and arms by
SUPERSET
your ears the whole time
EXERCISE A: EXERCISE B: EXERCISE C:

EXERCISE B: EXERCISE C:

PLANK TAP OUTS (BOOTY BAND) LEG LOWERS (EXERCISE BALL) RUSSIAN TWISTS
SETS: 3 | REPS: 8 EACH SIDE SETS: 3 | REPS: 8 SETS: 3 | REPS: 15 EACH SIDE | REST: 30 SECS

CURL + PRESS
SETS: 4 | REPS: 10
1. Perform a bicep curl until you
reach shoulder height, then
push the dumbbells towards the
roof until your arms are straight
2. Pause at the top for one second
before slowly lowering back
to shoulder height, and slowly
lowering to the starting position
of your bicep curl before
repeating
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BENT OVER ROW (DUMBBELLS)
SETS: 4 | REPS: 12 | REST: 30 SECS
1. Hold your dumbbells with a
neutral grip, with your knees
slightly bent, glutes squeezed
and your upper body hinged
forward to about 45-degrees
2. Pull the dumbbells towards
you while keeping your
elbows close to your sides and
squeezing your shoulder blades
together (T-Rex arms)
3. Slowly lower the dumbbells,
until your arms are straight
12
1. Bring booty band to above
knees. Come into a raised plank
position, with shoulders over
hands, feet together and back
flat.
2. From plank position, tap one
foot out laterally to the side,
ensuring back is flat and core is
engaged.
3. Tap foot back to center and
repeat on other side. Alternate
between left and right.
COOL DOWN: 5-10 minutes brisk walk or run
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1. Lie flat on your back and
squeeze the ball between your
ankles with straight legs
2. Slowly lower the ball towards
the floor, ensuring your lower
back stays flat
3. Stop just before the ball touches
the floor, and slowly come back
up
| 5-10 minutes foam rolling and/ or stretching
1. On the floor lean your upper
body slightly back and lift
your feet off the ground while
holding a medicine ball,
kettlebell or dumbbell
2. Twist the medicine ball from
side to side, touching either side
of your hip while keeping your
legs as still as possible
3. Twist slowly and focus on using
all of your core and keeping
your back straight - twisting to
both sides is 1 rep
13
WEEK 3 LOWER BODY
WEEK 3 LOWER BODY

DAY SIX DAY SIX

EXERCISE 1 SUPERSET

EXERCISE A:

WARM UP RUN OR BRISK WALK | SETS: 1 | REPS: 5-10 MINS 1. Using a spotter or the lat pulldown machine, secure your feet under
the pads and rest your shins on the bench
1. Either run or walk at a brisk pace so that you would find it difficult
2. Slightly push your hips forwards and lower your body towards the
to have a conversation
ground - hold at the furthest point you can for 1 second
2. Continue at this pace for the required amount of time
3. Use your hamstrings to pull you back to the starting position
3. If this pace becomes too difficult, slow down and walk until you
without bending your hips. Try to go a little further each time
feel comfortable to pick up the pace again
NORDIC CURLS 4. The first time you do this, have your arms in front ready to catch
you as it’s a very difficult exercise
SETS: 4 | REPS: 12

SUPERSET
EXERCISE B:
EXERCISE A:
1. Come into a box position with shoulders stacked over hands, flat
back and knees shoulder width apart.
BOOTY BAND PAUSED SQUATS | SETS: 3 | REPS: 20
2. Bring the large booty band under hands and hook the other end
1. Secure a resistance band around your thighs close to your knees, over one foot.
with your feet slightly wider than shoulder-width 3. From box position, extend your leg straight back. Raise your leg
2. Sink down in a squat until your knees are at 90-degrees, and pause straight up and then lower back down to the ground.
in this position for 5-seconds each rep KNEELING BANDED KICKBACKS 4. Repeat motion without letting toe touch the ground.
3. Keep your chest up and actively push against the band to keep SETS: 4 | REPS: 12 EACH LEG | REST: 30 SECS
your knees out over your toes - you should feel your glutes need
to work hard in order to achieve this
4. If you don’t have a booty band, just do normal bodyweight paused SUPERSET
squats
EXERCISE A:

1. While holding a dumbbell in each hand, lunge forwards on one leg, stopping
EXERCISE B:
just before your back knee touches the ground
2. Add an extra half rep by coming back up halfway, then lowering back to the
GOBLET SQUAT | SETS: 4 | REPS: 15 | REST: 30 SECS bottom of the lunge before stepping back to the start
3. Lunge forwards with your opposite foot this time, alternating legs, adding an
1. Begin exercise with your feet slightly wider than shoulder-width
extra half rep each time and ensuring your hips stay level
2. Holding a dumbbell like a goblet, with both hands directly beneath DOUBLE PUMP LUNGES
the chin, perform a squat ensuring your chest stays up throughout the SETS: 4 | REPS: 10 EACH LEG
movement
3. Push through the whole foot to return to the starting position EXERCISE B:
1. Stand with your feet shoulder-width apart and the dumbbells
resting against your thighs. Keep your arms straight and upper back
engaged
2. Push your hips back and slowly hinge forwards at the hips,
lowering the dumbbells while keeping them in contact with your
legs
3. Only go as low as you can with a straight back! Come back up
STRAIGHT LEG DEADLIFT (DUMBBELLS)
by pushing your hips forwards and maintaining core and glute
SETS: 4 | REPS: 12 | REST: 30 SECS
engagement
4. Ensure your core is braced and your glutes are engaged the whole
time, stop if you feel pain in your lower back

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WEEK 3
DAY SIX
OPTIONAL BOOTY BURNOUT
EXERCISE A:
HIP THRUSTS (EXERCISE BALL)
SETS: 3 | REPS: 15
1. Lie on the ball so that your
upper back and shoulders are
supported, with your knees out
in front at 90-degrees
2. Lift your hips as high as
possible - squeeze your glutes
and hold for 2 seconds
3. Slowly lower your hips, curling
your back and attempting to get
your glutes to touch the ball
COOL DOWN: 5-10 minutes brisk walk or run
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LOWER BODY
| 3 SETS
SUPERSET
EXERCISE B:
DOUBLE PUMP THRUSTERS
SETS: 3 | REPS: 10
1. With the dumbbells resting on
your shoulders, squat down to
about 45-degrees
2. Push back up and use the power
from your squat to press the
dumbbells towards the roof
3. Lower the dumbbells to your
shoulders, and perform another
press towards the roof quickly
4. This is 1 rep - repeat as fast as
possible while keeping good
form
| 5-10 minutes foam rolling and/ or stretching
| 1 REPS
EXERCISE C:
PAUSED SQUAT JUMPS
SETS: 3 | REPS: 15 | REST: 30 SECS
1. Squat down until your thighs
are parallel to the ground -
pause for 5 seconds
2. Explosively jump as high as
possible, fully extending your
whole body, whilst maintaining
body tension
3. Control your landing and go
straight into the next 5 second
hold
16
WEEK 3 REST OR YOGA
DAY SEVEN
EXERCISE A:
UPWARD FACING DOG | SETS: 4 | REPS: 10 SECS
1. From Dolphin pose, lower onto your stomach and rest the palms at chest
level. Stack your wrists beneath the shoulders, hugging the elbows as
close as possible to your torso.
2. Inhale, push your palms into the floor, straighten the elbows, and lift
your head and torso off the floor. Simultaneously, lift your thighs and
knees a couple of inches off the floor.
3. Pressing the tailbone towards your pubis, lift your pubis up allowing it to
come closer to the navel. Squeeze your glutes.
4. Roll your shoulders back and tilt your neck backward to gaze towards the
ceiling.
5. Aligning the wrists and shoulders.
6. Exhale and slowly lower back to the floor.
EXERCISE B:
DOWNWARD FACING DOG | SETS: 4 | REPS: 10 SECS
1. Exhale and place both the palms on the floor, stretching out the fingers,
and pressing the palms firmly into the floor
2. Walk your left foot and align it parallel to the right. Separate your feet as
wide as your hips
3. Push your heels close to the floor while the tailbone moves close to the
ceiling. Lengthen your spine as much as possible without rounding the
upper back
4. Adjust the alignment to stack your shoulders over your wrists, and
while pressing the palms firmly into the floor, allow your chest to come
close to the thighs
5. Hold this posture
EXERCISE C:
MODIFIED ONE LEGGED KING PIGEON | SETS: 4 | REPS: 10
1. Rest your back knee on the floor and extend the toes backward
2. Bend the left knee and bring the left foot close to your left glute
3. Hold your left toes with your left hand, flexing the toes towards the
torso
4. Rest your right forearm on the right elbow, engage the core, front thigh,
and gently arch back, pushing your chest forward
5. Gaze forward and hold the pose
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WEEK 3
DAY SEVEN
BOUND ANGLE POSE (BUTTERFLY POSE)
SETS: 4 | REPS: 10 SECS
CHAIR POSE
SETS: 4 | REPS: 10 SECS
“Consistency is
more important
than perfection.”
COOL DOWN: 5-10 minutes brisk walk or run
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REST OR YOGA
EXERCISE D:
Visualise your
1. Inhale, release your feet, and sit straight
2. Join the soles of your feet and bend your knees sideways. Allow the
knees to rest on the floor
3. Wrap your palms around your feet from below, inhale and stretch up
4. Exhale and fold forward, lengthening your spine, allowing your chin to
rest in front of your toes
highest self.
5. With each breath lengthen your spine. With exhalation, feel the stretch in
your pelvis and hips
6. Gaze forward and hold this position and relax
Start showing
EXERCISE E: up as her’
1. Start with your feet together, spine long and aligned with your neck and
head
2. Pull your navel close to the spine and engage your core
3. Inhale and sweep your arms over your head
4. Exhale and squat, pushing your hips back and leaning forward slightly so
that your torso and thighs make a 45-degree angle with each other
5. Adjust your posture so that your knees are stacked above your ankles and
your toes are visible
6. Tilt your head and gaze at your fingertips while holding the pose
| 5-10 minutes foam rolling and/ or stretching
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