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 |
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) |
Cool-down (6mins)
A. Lunge B. Hamstring stretch | 30 sec ea (repeat twice) |
Lying band hamstring stretch | 30 sec ea (repeat twice) |