Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Standing hip hinge | 3 sets | |
| 1B. Dowel deadlift | 3 sets | 1 min |
| 2A. Clamshell | 3 sets | |
| 2B. Hip thrust | 3 sets | 1 min |
Equipment needed: BaseBench
Warm-up
| Exercise | Reps | Sets |
|---|---|---|
| 1. Calf flutters | 5 ea side | 1 set |
| 2. Ankle circles | 5 ea side | 1 set |
| 3. Toe touch walks | 5 ea side | 1 set |
| 4A. Sumo squat twists | 5 ea side | |
| 4B. Deep squat twists | 5 ea side | 2 sets |
| 5A. Shallow side lunge | 5 ea side | |
| 5B. Deep side lunge | 5 ea side | 2 sets |
1. Perform this superset for 3 sets.
Rest 1 min between sets
| Week 1-2 | |
|---|---|
| 1A. Standing hip hinge | 10 reps |
| 1B. Deadlift with dowel | 12 reps |
| Week 3-4 | |
|---|---|
| 1A. Banded kneeling hip hinge | 10 reps |
| 1B. Deadlift with band | 12 reps |
| Week 5-6 | |
|---|---|
| 1A. Band pull through | 10 reps |
| 1B. Staggered stance deadlift | 12 reps |
2. Perform this superset for 3 sets.
Rest 1 min between sets
| Week 1-2 | |
|---|---|
| 2A. Clamshell | 12 reps |
| 2B. Hip thrust | 12 reps |
| Week 3-4 | |
|---|---|
| 2A. Banded clamshell | 12 reps |
| 2B. Banded hip thrust | 12 reps |
| Week 5-6 | |
|---|---|
| 2A. Side plank | 12 reps |
| 2B. Single-leg hip thrust | 12 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Lunge | 30 secs ea side |
| B. Hamstring stretch | 30 secs ea side |
| C. Lying band hamstring stretch | 30 secs ea side |
CONGRATULATIONS!
WORKOUT COMPLETE
