Hello everyone, I'm Quinton. I joined PPA to work on my posture and heal from a whiplash injury. Any and all advice is great advice so I appreciate it. Looking forward to connecting.

1. Plank Hold- 45 seconds 2. Hollow Body Hold- 30 seconds 3. Reverse Plank Marches- 12 reps per leg 4. Bicycle Crunches- 20 reps per side (slow and controlled) Rest: 30 seconds between exercises, 1 minute between rounds. 4 rounds. Thank me later 🔥🔥🔥

Hi guys! Can anyone guide about some of best exercises to strengthen my arms, legs and abs? Am currently working out at home with dumbbells, as a beginner (Well! It's been couple of months). Thanks!

1️⃣ Lunges (3 sets of 10-12 reps, increasing weight each set) Tip: Keep your core tight and take controlled steps. Focus on driving through your front heel to activate your glutes more. 2️⃣ Hip Thrusts • Sets 1-3: 20 reps • Final Set: 10 reps with a 1-2 second squeeze at the top Tip: Tuck your chin, keep your ribs down, and drive through your heels. Your glutes should be doing all the work—don’t let your lower back take over. 3️⃣ Romanian Deadlifts (RDLs) (5 sets of 10-15 reps) Tip: Maintain a slight bend in your knees and push your hips back. Keep the barbell or dumbbells close to your body and focus on the stretch in your hamstrings before squeezing your glutes at the top. 4️⃣ Step-Ups (3 sets of 11 reps per leg) Tip: Use a bench or box that allows your knee to be at or slightly above hip level. Push through your heel and avoid using momentum from the back leg—this ensures your glutes are doing the work. 5️⃣ Kickbacks (3 sets of 15 reps) Tip: Focus on controlled movement rather than speed. Avoid swinging your leg—keep it slow and intentional to fully engage the glutes. Now go crush it! 🔥