Hip Mobility & Pelvic-Floor Flow
Hip mobility + pelvic-floor coordination flow. 360 breath, 90/90, clamshell, glute bridge, dead bug. ~15 min recovery work.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Diaphragmatic Breathing 5 cycles 4s in / 6s out. 2 × 1:00 · rest 30s | 2 | 1:00 | 30s |
| 02 | 90 90 Hamstring 30s per side. 2 × 30s · rest 0s | 2 | 30s | 0s |
| 03 | Side-Lying Clamshell 12 per side. 2 × 12 · rest 30s | 2 | 12 | 30s |
| 04 | Single Leg Glute Bridge 12 per side. 2 × 12 · rest 30s | 2 | 12 | 30s |
| 05 | Dead Bug 10 per side. Anti-rotation core. 2 × 10 · rest 30s | 2 | 10 | 30s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
This is recovery and coordination work, not a loaded session — there is no load to select and no RPE to chase. Keep the order: breathing first to set pelvic-floor and diaphragm coordination, then mobility, then stability. Coach quality of movement over reps or duration — exhale on exertion (the lift in bridge, the leg lower in dead bug) and let the pelvic floor relax on the inhale. Hold positions controlled, never forced. If anything triggers pain or downward pelvic pressure, stop that drill rather than push through.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Hip Mobility & Pelvic-Floor Flow template?
This is recovery and coordination work, not a loaded session — there is no load to select and no RPE to chase. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Hip Mobility & Pelvic-Floor Flow, and how long does it take?
Hip Mobility & Pelvic-Floor Flow runs 5 movements and about 10 working sets, roughly 26 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
iOS · Works offline
Aleks · Coach
Proposal — add weight