Core Stability

  • Dead Bugs (or variations)
  • Bird Dogs
  • Side Planks (and variations: hip dips, single-leg, etc.)
  • Pallof Press (anti-rotation)
  • Planks (forearm/high, with shoulder taps or knee drives if desired)

Hip Flexors (knee drive / form)

  • Banded Knee Drives (or standing high-knee drives with resistance)
  • Bodyweight high-knee marches or controlled knee drives (no band)

Glutes & Posterior Chain

  • Single-Leg Glute Bridges (or marching bridges)
  • Single-Leg Romanian Deadlifts (RDLs)
  • (Bilateral glute bridges or hip thrusts as regressions/progressions)

Unilateral Lower-Body Strength & Power

  • Walking Lunges
  • Reverse Lunges
  • Bulgarian Split Squats (rear-foot elevated)
  • Step-Ups (or eccentric Step-Downs)
  • (Regular split squats as a regression)

Calves / Ankles

  • Single-Leg Calf Raises (slow eccentric focus)

Functional / Posture / Grip

  • Farmer’s Carries
  • Suitcase Carries (one-sided for extra core challenge)

Lateral / Hip Stability (trail-friendly)

  • Lateral Band Walks (monster walks)
  • Side Lunges (or lateral lunges)

Optional Upper Body (for balance/pack carrying)

  • Push-ups
  • Dumbbell Rows (or inverted rows)

All are high-ROI, mostly bodyweight or minimal-equipment friendly, and scalable (reps, tempo, weight, range of motion, or harder variations).

Pick what feels best for the day, keep sessions short (10–25 min), emphasize control + bracing, and you’ll have a solid custom system.