Seated Press + Hold
Perform a heavy/challenging weight where you can do all reps/hold in a row.

Options: reduce hold duration to 15–20 sec
Equipment: barbell, dumbbells, kettlebells, backpack, bottles of water

Seated Good-morning
Perform a medium weight and prioritize going as low as possible with a flat back.

Equipment: weights (dumbbell, barbell, kettlebell, backpack) and surface to sit on (chair, stool, etc.)

Double Alternating Bent Over Rows
Choose a light weight where you can do all reps in a row and not sacrifice positioning or the pause.

Equipment: two weights like a pair of dumbbells, kettlebells, or bottles of water

Single-leg Glute Bridge
Choose a number of reps that allows you to pause and maintain a full hip extension at the top.

💪/🤰 perform Staggered-stance Glute Bridge or Staggered-stance Hip Hinge, with weight.

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✅ Weight for Presses and Good-morning.
✅ Pair of weights for Rows.
✅ Surface to sit on for Good-mornings.