• Glute exercises: squeeze hard at peak contraction — hold 1–2 seconds for maximum activation.
• Core work: exhale on exertion, brace like you're about to take a punch.
• On LISS days: keep effort conversational — you should be able to talk throughout.
• Track progress with weekly waist/hip measurements, not just scale weight.
• Progressive overload: upgrade band weight or add DB load every 2 weeks.
• Sleep 7–9 hours — core and glute recovery requires quality deep sleep.
• Glute exercises: squeeze hard at peak contraction — hold 1–2 seconds for maximum activation.
• Core work: exhale on exertion, brace like you're about to take a punch.
• On LISS days: keep effort conversational — you should be able to talk throughout.
• Track progress with weekly waist/hip measurements, not just scale weight.
• Progressive overload: upgrade band weight or add DB load every 2 weeks.
• Sleep 7–9 hours — core and glute recovery requires quality deep sleep.