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. Supine band hip abduction | 10 reps | 10 secs |
1B. Prone wall middle splits | — | 60 sec |
2. Perform this superset 2 times back-to-back
Reps | Duration | |
2A. Single-leg good morning (with bands) | 5 reps | 10 secs |
2B. Side to side squats (weighted) | 6 reps | — |
3. Perform this superset 2 times back-to-back
3A. Pancake side bend twist (weighted) | 5 ea side |
3B. Elevated pigeon | 45 secs |
4. Pancake: 1 min for 1 set only
Week 1 | |
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Week 2 |
please complete the previous week first
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Week 3 |
please complete the previous week first
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Week 4 |
please complete the previous week first
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