Mastery 5 · Hips & Balance

Hip mobility · Balance · Flow — 4 movements, ~20 min, no equipment
✅ Every demo vision-verified · ATHENA
🎯 4 movements · 30s between moves · 90s between rounds · 3 rounds
Mastery rule: the SAME movements every week. Improve one variable at a time (more reps → slower tempo → deeper range → less rest) before moving on.
1

Cossack Squats

Adductors · Hip mobility
Cossack Squats
3 × 6 / side
A deep lateral squat that opens the hips and groin while loading one leg.
  1. Wide stance, toes slightly out
  2. Sit into one side, keep the other leg straight
  3. Push through the planted heel to stand
Mastery ladder: Sink a little lower each week — depth is the mastery variable.
Progress it: Harder: pause 2s at the bottom.
2

Deep Squat Shifts

Ankle · Hip · Balance
Deep Squat Shifts
3 × 8 / side
Rock side to side in a deep squat — mobility + single-leg balance in the hole.
  1. Deep squat, chest up
  2. Shift weight fully to one side
  3. Keep the other foot flat, control the rock
Mastery ladder: Full weight transfer each shift. 8 clean/side = deep-squat balance mastery.
Progress it: Harder: slower shift or hold the bottom 2s.
3

Yogi Lunges

Hip flexors · Balance
Yogi Lunges
3 × 8 / side
A dynamic lunge flow that opens the hip flexors and challenges balance.
  1. Step into a deep lunge
  2. Reach the arms overhead, open the chest
  3. Drive through the front heel to switch
Mastery ladder: Deeper lunge + taller posture each week. Balance through the flow is mastery.
Progress it: Harder: slower transition or a knee-lift at the top.
4

Gymnastic Bridge

Back · Shoulders · Hips
Gymnastic Bridge
3 × 3–5 holds (5–10s)
The classic bridge — opens the whole front chain and builds posterior control.
  1. Lie on your back, feet and hands planted
  2. Press up into a bridge
  3. Keep the shoulders open, breathe
Mastery ladder: Longer, taller holds each week. 3×10s clean = bridge mastery.
Progress it: Harder: hold longer or walk hands closer to feet.