Workout overview
Sets | Rest | |
1A. Nordic curl 1B. Single leg Romanian deadlift | 3 | 1min 30secs |
2A. Kickback 2B. Kneeling hip hinge | 3 | 1min 30secs |
Warmup (5mins)
1. Achilles stretch + ankle circles | 10 ea |
2. Walk out to lunge w/thoracic rotation | 5 ea |
3. Squat with trunk twist | 10 reps |
4. Side lunges | 5 ea |
1. Perform this superset for 3 sets. Rest 1min 30secs after 1B.
Week 1-2 | Week 3-4 | Week 5-6 | |
Eccentric Nordic curl | Nordic curl with pushup | Nordic curl with pushup | 8 reps |
Single leg RDL with dowel | Single leg RDL | Single leg RDL with bands | 8 ea |
2. Perform this superset for 3 sets. Rest 1min30secs after 2B.
Week 1-2 | Week 3-4 | Week 5-6 | |
Banded kneeling kickback (bands at knees) | Banded kneeling kickback (bands at feet) | Banded standing kickback | 12 ea |
Banded kneeling hip hinge | Banded kneeling hip hinge | Modified kneeling banded hip hinge | 12 reps (6 ea) |
Cool down
Kneeling hip flexor stretch Kneeling hamstring stretch TFL stretch with band | 30 secs (ea 30 secs (ea) 30 secs (ea) | 2 sets |