Week 5 - Day 1

Setup

• Stand with feet wider than shoulder-width apart, toes slightly turned out.
• Arms extended forward or hands on hips.

Instructions

• Inhale to prepare.
• Exhale and lower hips until thighs are parallel to the floor.
• Hold for 20–30 seconds while maintaining rib and pelvic control.

What to Feel

• Thigh and glute activation
• Rib stability and core engagement

What to Avoid

• Allowing knees to collapse inward or arching the back

Red Flags

• Sharp knee or hip pain

Regression

• Perform a higher stance to reduce intensity.