Week 5
Strength & Control Progression
Purpose of This Week
- Integrate foundational strength work using bodyweight movements.
- Reinforce balance, control, and pelvic/rib stability during more challenging positions.
- Prepare the body to tolerate future load progression.
Goals for Week 5
- Develop strength and endurance in lower body stances and lunges.
- Build posterior chain strength through glute bridge variations.
- Introduce progressive upper body pushing variations.
- Improve single-leg balance and control through staggered stance and lunges.
- Reinforce rib and pelvic stability during more complex movements.
Tips for Success
- Focus on controlled movement over speed.
- Maintain breath control and core stability throughout.
- Progress gradually—listen to your body.
- Emphasize quality of movement as intensity increases.