Workout overview
| Sets | |
| 1A. Cossack squat IR 1B. Seated hip abduction | 2 |
| 2A. Pancake roll throughs 2B. Lying hip internal rotation | 2 |
| 3A. Middle splits get up 3B. Supine band hip abduction | 2 |
| 4. Middle splits contractions | 1 |
Warm-up (5 min)
| 1. 90/90 hip swivel | 5 ea |
| 2. Single leg good morning | 5 reps + 10 secs |
| 3. Wide squat | 10 reps |
| 4. Elevated pigeon | 45 secs |
| 5. Side to side squat | 8 reps |
| 6. Pancake side to side taps | 1 min |
1. Perform this superset 2 times back-to-back
| Reps | Duration | |
| 1A. Cossack squat IR | 7 reps | — |
| 1B. Seated hip abduction | 10 reps | 10 sec |
2. Perform this superset 2 times back-to-back
| Reps | Duration | |
| 2A. Lying hip internal rotation | 10 reps | 10 secs |
| 2B. Pancake roll throughs | 5 reps | — |
3. Perform this superset 2 times back-to-back
| Reps | Duration | |
| 3A. Middle splits get-up | 5 reps | — |
| 3B. Supine band hip abduction | 10 reps | 10 secs |
4. Middle splits contractions: perform this once. 10 sec contractions three times, followed by 10 sec hold
| Week 1 | |
|---|---|
| Week 2 |
please complete the previous week first
|
| Week 3 |
please complete the previous week first
|
| Week 4 |
please complete the previous week first
|
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