COMPASS

Public resource

Core, Posture & Strength

A warm-up flow followed by six main-strength exercises from the practice’s Core, Posture and Recovery sheet.

Warm-up: Upper & Lower Dynamic Flow

Upper Dynamic Flow and Lower Dynamic Flow.

Upper dynamic flow

Arm Circles 2×10 each way

Stand tall, rotate arms forward/backward, controlled.

Arm circles: forward and backward

Wall Stretch 2×20s each

Facing wall, elbows 90°, pinky against the wall, slide arms up, shoulders relaxed, squeeze shoulder blades, hold top.

Wall stretch: slide arms up the wall

Lower dynamic flow

Standing Hip Circles 2×8 each way

Hands on hips, draw slow circles, keep core tight.

Standing hip circles

Hip Openers 2×8 each

Lift knee up and circle outwards, slow and smooth.

Hip openers: knee up and circle outwards

Arm Crossover 2×10

Swing arms across chest, alternating top arm each time.

Arm crossover

Lat Stretch Against Wall 2×20s each

Hands on wall overhead, hinge hips back, push chest down.

Lat stretch against the wall

Standing Hip Abduction 2×10 each

Lift leg out to side, controlled, avoid leaning.

Standing hip abduction

Stick Hip Hinge 2×10

Stick along spine (head, back, tailbone), hinge at hips, keep back flat.

Stick hip hinge

Suggested format 5 minutes

Dead Bug

Core stability with slow, opposite arm and leg movement.

Editorial line-art illustration of the Dead Bug exercise: opposite arm and leg extended, lying on the back
  1. Keep lower back pressed into floor.
  2. Move opposite arm and leg slowly.
  3. Control the return.

Suggested format 3 × 8 each side

Devices None

Plank Butt Ups

Forearm plank lifting the hips toward a pike.

Editorial line-art illustration of Plank Butt Ups: forearm plank lifting the hips toward a pike
  1. Forearm plank.
  2. Keep core tight.
  3. Lift hips toward a pike.
  4. Lower slowly back to plank.
  5. Do not sag.

Suggested format 3 × 10

Dead Hangs

Hanging from a bar with engaged shoulders.

Editorial line-art illustration of Dead Hangs from a bar, with shoulders engaged
  1. Hang from bar.
  2. Keep shoulders engaged.
  3. Keep core tight.
  4. Keep body relaxed.
  5. Avoid swinging.
  6. Breathe steadily.

Suggested format 3 × 20–30 seconds

Devices Pull-up bar or suitable hanging station

Glute Bridge March

Alternating knee lifts from a glute bridge, hips level.

Editorial line-art illustration of the Glute Bridge March
  1. Start in glute bridge position with hips lifted.
  2. Keep core tight.
  3. Lift one knee toward chest while keeping hips level.
  4. Lower foot slowly.
  5. Alternate sides without allowing hips to drop.

Suggested format 3 × 10 each side

Farmers Walk

Loaded carry with a tall, controlled posture.

Editorial line-art illustration of the Farmers Walk: standing hold and walking with weights
  1. Keep chest tall.
  2. Shoulders down.
  3. Core tight.
  4. Controlled steps.

Suggested format 10–20 kg in each hand · 2 × 30 steps of 40 m

Devices Weights / dumbbells / suitable load

Wall Angels

Slow arm movement with the back against a wall.

Editorial line-art illustration of Wall Angels: arms against the wall, raised and lowered
  1. Move slowly.
  2. Keep back against wall.
  3. Open chest.

Suggested format 10 reps

General educational information from the practice — not personalised advice or a prescription. If anything is painful, stop. Book an appointment for guidance specific to you.

Ask Compass

Public resource

Core, Posture & Strength

A warm-up flow followed by six main-strength exercises from the practice’s Core, Posture and Recovery sheet.

Warm-up: Upper & Lower Dynamic Flow

Upper Dynamic Flow and Lower Dynamic Flow.

Upper dynamic flow

Arm Circles 2×10 each way

Stand tall, rotate arms forward/backward, controlled.

Arm circles: forward and backward

Wall Stretch 2×20s each

Facing wall, elbows 90°, pinky against the wall, slide arms up, shoulders relaxed, squeeze shoulder blades, hold top.

Wall stretch: slide arms up the wall

Lower dynamic flow

Standing Hip Circles 2×8 each way

Hands on hips, draw slow circles, keep core tight.

Standing hip circles

Hip Openers 2×8 each

Lift knee up and circle outwards, slow and smooth.

Hip openers: knee up and circle outwards

Arm Crossover 2×10

Swing arms across chest, alternating top arm each time.

Arm crossover

Lat Stretch Against Wall 2×20s each

Hands on wall overhead, hinge hips back, push chest down.

Lat stretch against the wall

Standing Hip Abduction 2×10 each

Lift leg out to side, controlled, avoid leaning.

Standing hip abduction

Stick Hip Hinge 2×10

Stick along spine (head, back, tailbone), hinge at hips, keep back flat.

Stick hip hinge

Suggested format 5 minutes

Dead Bug

Core stability with slow, opposite arm and leg movement.

Editorial line-art illustration of the Dead Bug exercise: opposite arm and leg extended, lying on the back
  1. Keep lower back pressed into floor.
  2. Move opposite arm and leg slowly.
  3. Control the return.

Suggested format 3 × 8 each side

Devices None

Plank Butt Ups

Forearm plank lifting the hips toward a pike.

Editorial line-art illustration of Plank Butt Ups: forearm plank lifting the hips toward a pike
  1. Forearm plank.
  2. Keep core tight.
  3. Lift hips toward a pike.
  4. Lower slowly back to plank.
  5. Do not sag.

Suggested format 3 × 10

Dead Hangs

Hanging from a bar with engaged shoulders.

Editorial line-art illustration of Dead Hangs from a bar, with shoulders engaged
  1. Hang from bar.
  2. Keep shoulders engaged.
  3. Keep core tight.
  4. Keep body relaxed.
  5. Avoid swinging.
  6. Breathe steadily.

Suggested format 3 × 20–30 seconds

Devices Pull-up bar or suitable hanging station

Glute Bridge March

Alternating knee lifts from a glute bridge, hips level.

Editorial line-art illustration of the Glute Bridge March
  1. Start in glute bridge position with hips lifted.
  2. Keep core tight.
  3. Lift one knee toward chest while keeping hips level.
  4. Lower foot slowly.
  5. Alternate sides without allowing hips to drop.

Suggested format 3 × 10 each side

Farmers Walk

Loaded carry with a tall, controlled posture.

Editorial line-art illustration of the Farmers Walk: standing hold and walking with weights
  1. Keep chest tall.
  2. Shoulders down.
  3. Core tight.
  4. Controlled steps.

Suggested format 10–20 kg in each hand · 2 × 30 steps of 40 m

Devices Weights / dumbbells / suitable load

Wall Angels

Slow arm movement with the back against a wall.

Editorial line-art illustration of Wall Angels: arms against the wall, raised and lowered
  1. Move slowly.
  2. Keep back against wall.
  3. Open chest.

Suggested format 10 reps

General educational information from the practice — not personalised advice or a prescription. If anything is painful, stop. Book an appointment for guidance specific to you.