Same muscle on all fours, with a stability demand added.

• Hips stay square to the floor
• Ribs down, no arching
• Knee out, not up and over
• Small range with real tension

Glute under a bit of load. The level of the hips tells you which side is weak.

• Hips stay level — the side that drops needs the work
• Squeeze at the top
• Push through the whole foot
• Do not arch the lower back to get higher

Bridge plus abduction. Two jobs at once, which is how the hip actually works.

• Press the knees out the whole time
• Let them collapse and it is just a bridge
• Hold the top before lowering
• Controlled down, not dropped

Standing and loaded. The first one that looks like something they will do on the field.

• Stay in a quarter squat throughout
• Standing up between steps releases the tension
• Steps stay the same length
• Both directions equally

Glute in extension, standing. Closest to the sprint position in the sequence.

• Drive from the glute, not the lower back
• Stop before the back starts arching
• Stance leg stays tall
• Controlled return, no swinging

The hardest bridge in the library. Range, load and abduction together.

• Full range up and down
• Band tension never goes slack
• Hips level throughout
• Save it for when the rest are easy