WEEKS 1–4

DAYS 1 AND 3

Bodyweight Feet-Elevated Glute Bridge

3x20 (elevate feet onto couch)

Bodyweight Torso-Elevated Push-up

3x10

Bodyweight Parallel Box Squat 3x20 (sit

onto a low table)

Bodyweight Inverted Row 3x10 (use two

chairs)

Bodyweight Side-Lying Clam 3x20

Bodyweight Side Plank 2x 20 sec

DAYS 2 AND 4

Bodyweight Glute Bridge 3x20

Bodyweight Knee Push-up 3x10

Bodyweight Medium Step-up 3x10 each

leg (use a chair)

Bodyweight Bent-Over YTWL 3x10

Bodyweight Side-Lying Hip Abduction

3x20

Bodyweight Plank 2x 40 sec

WEEKS 5–8
DAYS 1 AND 3

Bodyweight Knee-Banded Glute Bridge

3x20

Bodyweight Eccentric Push-up 3x5 (4-sec

lowering phase)

Goblet Parallel Box Squat 3x20

Bodyweight Eccentric Chin-up 3x3 (4-sec

lowering phase)

Banded Seated Hip Abduction 3x30

Bodyweight Side Plank 2x 40 sec

DAYS 2 AND 4

Bodyweight Hip Thrust 3x20

Dumbbell Standing Shoulder Press 3x10

Bodyweight Reverse Lunge 3x10 each

leg

Dumbbell One-Arm Row 3x10

Bodyweight Extra-Range Side-Lying Hip

Abduction 3x20

Bodyweight RKC Plank 2x 20 sec

WEEKS 9–12
DAYS 1 AND 3

Single-Leg Hip Thrust 3x10

Bodyweight Push-up 3x3

Goblet Deep Squat 3x20

Bodyweight Chin-up 3x1

Dumbbell Romanian Deadlift 3x10

Banded Seated Hip Abduction 3x30

Bodyweight Side Plank 2x 1 min

DAYS 2 AND 4

Dumbbell Hip Thrust 3x20

Dumbbell Bench Press 3x10

Bodyweight Bulgarian Split Squat 3x10

each leg

Dumbbell Chest-Supported Row 3x10

Dumbbell Single-Leg RDL 3x10

Bodyweight Side-Lying Hip Raise 3x10

Bodyweight RKC Plank 2x 30 sec