Hip Hinge Workout - BASEBLOCKS DIGITAL

Warm-up (5 min)

Calf flutters	5 ea
Ankle circles	5 ea
Toe touch walks	5 ea
A. Sumo squat twists B. Deep squat twists	5 ea (repeat twice)
A. Shallow side lunge B. Deep side lunge	5 ea (repeat twice)

1. Perform this superset 3 times. Rest 1 min after 1B.

	Weeks 1-2	Weeks 3-4	Weeks 5-6
1A. 10 reps	Standing hip hinge	Banded kneeling hip hinge	Banded pull through
1B. 12 reps	Deadlift with dowel	Deadlift with band	Staggered stance deadlift

1A.

1B.

2. Perform this superset 3 times. Rest 1 min after 2B.

	Weeks 1-2	Weeks 3-4	Weeks 5-6
2A. 12 reps total	Clamshell	Banded clamshell	Side plank
2B. 12 reps total	Hip thrust	Banded hip thrust	SL hip thrust (no band)

2A.

2B.

Cool-down (6mins)

A. Lunge B. Hamstring stretch	30 sec ea (repeat twice)
Lying band hamstring stretch	30 sec ea (repeat twice)

RETURN TO PROGRAM

About Me

Laura Kummerle

My name is Laura Kummerle. I am a physical therapist specialized in orthopedics and a former collegiate gymnast. Using my knowledge of gymnastics, exercise, and human anatomy and physiology, I combine bodyweight movements, lifting techniques, and injury prevention techniques to develop unique programs for both overall health and for performance.