Each miCoach training workout starts with Pillar Preparation. Your pillar, which consists of your hips, torso, and shoulders, is the foundation of all movement. Focusing on your pillar at the start of your workout improves the strength and stability of these keys areas to help protect your body from injury and improve your performance during training. Use this movement to prepare your body to get the most out of your workout.
 Lie face up with your arms at your sides, your knees bent, and your heels on the ground.
 Lift your hips off the ground until your knees, hips, and shoulders are in a straight line.
 Hold for 1 to 2 seconds, and then return to the starting position.
 Continue for the remainder of the set.
Fire (squeeze) your glutes to lift your hips off the ground.
Working your glutes, and to a lesser degree your hamstrings and lower back.