BENCH ADDUCTOR PLANK 2x 20-30sec each side BANDED PSOAS MARCH 20 alternating reps, 5sec hold KNEELING SIDE PLANK 5 reps each side, 3sec hold CURL UP 5 reps each side, 3sec hold BIRD DOG 5 reps each side, 3sec hold Adductors & Obliques activation Psoas & Lower ab activation Glute & Oblique activation Hip & shoulder stability Lower ab & Oblique activation Core activation Hip & Shoulder stability