Workout overview

1A. Deadlift
1B. Side step
31min 30secs
2A. Hip abduction
2B. Quadruped hip extension
31min 30secs

Warmup (5mins)

1. Achilles stretch + ankle circles10 ea
2. Walk out to lunge w/thoracic rotation5 ea
3. Squat with trunk twist10 reps
4. Side lunges 5 ea

1. Perform this superset for 3 sets. Rest 1min 30secs after 1B.
Week 1-2Week 3-4Week 5-6
Banded deadliftBanded deadliftStaggered stance deadlift12 reps (6 ea)
Banded side stepSquat then banded side stepSustained squat with side step12 ea
1A. Deadlift progressions
1B. Side step progressions
2. Perform this superset for 3 sets. Rest 1min30secs after 2B.
Week 1-2Week 3-4Week 5-6
Straight leg raise hip abductionKneeling side plank hip abductionSide plank hip abduction8 ea
Quadruped hip extensionQuadruped hip extensionQuadruped hip extension with bands12 reps (6 ea)
2A. Hip abduction progressions
2B. Quadruped hip extension progressions

Cool down

Kneeling hip flexor stretch
Kneeling hamstring stretch
TFL stretch with band
30 secs (ea
30 secs (ea)
30 secs (ea)
2 sets

About Me