Clam 90 degree banded
Once you’ve built satisfactory capacity through this exercise one way to progress would be to use a band to load the pattern. Don’t rush...
Clam 90 degree banded
Floor Press - Wide
Copenhagen Bridge - Long lower leg adduction
Clam 90 degrees
Clam 90 degree hold
Floor Press - 45 degrees
High Plank - Leg lift
Hamstring Hang - Loaded
Floor Press - Narrow
Front Raise - Abduction bias
Copenhagen Bridge - Hip flexion
Clam 30 degree banded
Front Raise - 45 degrees
Copenhagen Bridge - Short top leg adduction
Clam 30 degree
Front Raise
Copenhagen Bridge - Short lower leg adduction
Clam 30 degree hold
Hip Thruster - Hold
Plank Up-Downs