EMOM (12 mins.)
Every minute on the minute for 12 minutes.
Complete the designated reps within that minute window, then rest for the remainder of the minute. At the start of the next minute, switch to the next exercise. Repeat this loop for 12 minutes total (3 full rounds).

• Min. 1: 12x Prone Back Extensions

• Min. 2: 12x Wall Sit Marches (Total reps)

• Min. 3: 12x Frog Pumps

• Min. 4: 8x Single Leg Glute Bridges (each side)

There is no score for this workout. The goal is to choose a pace that leaves you with 15 to 20 seconds of rest at the end of every minute. Move with precision and control.

Scaling & Safety

• General Regressions: Keep a smaller movement range on Prone Back Extensions if your lower back feels tight. Stand tall during Wall Sit Marches, and use a normal two-leg bridge if single-leg Glute Bridges (Single leg) feel uncomfortable.

• Pregnancy (Trimester 2 & 3): If lying face down feels uncomfortable on Prone Back Extensions, swap them out for standing bird-dogs. Stay supported against the wall for Wall Sit Marches, and do wide-stance two-leg squats or bridges instead of Glute Bridges (Single leg).

• Postpartum: Engage your tummy gently during Prone Back Extensions and Frog Pumps. Keep breathing normally during Wall Sit Marches, and use two legs instead of one on Glute Bridges (Single leg) if you feel any heavy dragging down below.