Week 5 - Day 5

Drill 1: Horse Stance with Rib Control

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 30 – 45 seconds while maintaining rib and pelvic control.
Sets: 2 – 3
Reps: 2 – 3 holds
Breath: Steady breathing throughout
Rest: 30 – 45 seconds between holds

What to Feel

  • Thigh and glute activation
  • Rib stability and core engagement

What to Avoid

  • Allowing knees to collapse inward
  • Arching the back

Red Flags

  • Sharp knee or hip pain

Regression

  • Perform a higher stance to reduce intensity.