Workout overview
| 1A. Banded squat pulses |
| 1B: Banded monster walks |
| 2A: Slider hamstring curls |
| 2B: Banded wall sit hold |
| 3A: Banded lunges |
| 3B: Banded single leg deadlift |
| 4A: Tuck jacks |
| 4B: Hollow body hold |
Equipment needed: bands
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Standing hip rotations | 10 reps |
| B. Banded ankle mobilization | 10 reps |
| C. Elephants | 10 reps (ea side) |
| D. Glute bridge marches | 10 reps (ea side) |
| Exercise | A. Standing hip rotations | B. Banded ankle mobilization | C. Elephants | D. Glute bridge marches |
|---|---|---|---|---|
| Reps/Duration | 10 reps | 10 reps | 10 reps (ea side) | 10 reps (ea side) |
1. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 1A. Banded squat pulses | 15 reps | 20 reps | 20 reps | 20 reps |
| 1B. Banded monster walks | 15 reps (ea) | 20 reps (ea) | 20 reps (ea) | 30 reps (ea) |
| 1A. Banded squat pulses | 1B. Banded monster walks | |
| Week 1 | 15 reps | 15 reps (ea) |
| Week 2 | 20 reps | 20 reps (ea) |
| Week 3 | 20 reps | 20 reps (ea) |
| Week 4 | 20 reps | 30 reps (ea) |
2. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 2A. Slider hamstring curls | 10 reps | 12 reps | 15 reps | 15 reps |
| 2B. Banded wall sit hold | 15 secs | 15 secs | 20 secs | 30 secs |
| 2A. Slider hamstring curls | 2B. Banded wall sit hold | |
| Week 1 | 10 reps | 15 secs |
| Week 2 | 12 reps | 15 secs |
| Week 3 | 15 reps | 20 secs |
| Week 4 | 15 reps | 30 secs |
3. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 3A. Banded lunges | 10 reps (ea) | 12 reps (ea) | 15 reps (ea) | 15 reps (ea) |
| 3B. Banded single-leg deadlift | 10 reps (ea) | 12 reps (ea) | 15 reps (ea) | 15 reps (ea) |
| 3A. Banded lunges | 3B. Banded single-leg deadlift | |
| Week 1 | 10 reps (ea) | 10 reps (ea) |
| Week 2 | 12 reps (ea) | 12 reps (ea) |
| Week 3 | 15 reps (ea) | 15 reps (ea) |
| Week 4 | 15 reps (ea) | 15 reps (ea) |
4. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 4A. Tuck jacks | 10 reps | 12 reps | 15 reps | 20 reps |
| 4B. Hollow body hold | 15 secs | 15 secs | 20 secs | 30 secs |
| 4A. Tuck jacks | 4B. Hollow body hold | |
| Week 1 | 10 reps | 15 secs |
| Week 2 | 12 reps | 15 secs |
| Week 3 | 15 reps | 20 secs |
| Week 4 | 20 reps | 30 secs |
Cool-down
| Exercise | Duration/Reps |
|---|---|
| A. Wall assisted hip flexor stretch | 20 secs (ea side) |
| B. Front leg elevated pigeon | 20 secs |
| C. 4 stretch | 20 secs |
| D. Figure 4 | 20 secs (ea side) |
| Exercise | A. Wall assisted hip flexor stretch | B. Front leg elevated pigeon | C. 4 stretch | D. Figure 4 |
|---|---|---|---|---|
| Duration/Reps | 20 secs (ea side) | 20 secs | 20 secs | 20 secs (ea side) |
CONGRATULATIONS!
WORKOUT COMPLETE
