Mechanical Fixes
Small corrections when the system drifts.
Glutes not firing
Single-Leg Glute Bridge
2 × 30 sec hold / side · ribs down · hips level
Side Plank + Leg Lift
2 × 30 sec / side · left side priority
Lateral Band Walk
2 × 10 steps · slow · knees soft
Calves tight
Eccentric Calf Lower
2 × 10 reps / side · step edge · slow 4-count descent
Seated Soleus Raise
2 × 12 reps · knee bent 90° · full range
Hip drop · pelvic drift
Step Down
2 × 8 reps / side · slow · hips level throughout
Copenhagen Plank
2 × 25 sec / side
Suitcase Carry
2 × 40 sec / side · walk tall · ribs stacked
Core unstable · ribs flaring
Dead Bug
2 × 8 reps each side · breathe out on extension
Side Plank
2 × 30 sec / side · slow breathing between sides
Cue
Fix the position. Do not chase fatigue.
Temporary interventions. Return to the durability routine when the issue resolves. If something persists across multiple sessions, it is worth addressing directly.