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Workout overview

1A. DB curtsey lunges
1B. Banded glute kickbacks
2A. B-stance hip thrusts
2B. Nordic curls
3A. Step-downs
3B. DB squat to calf raise
4A. DB single leg deadlift
4B. Feet elevated glute bridges
Equipment needed: BaseBench, bands, dumbbells

Warm-up

Exercise Reps/Duration
A. Ankle mobilization 1 20 secs (ea)
B. Ankle mobilization 2 20 secs (ea)
C. Banded int and ext ankle rotation 20 reps (ea)
D. Leaning ankle mobility 10 reps (ea)
E. Standing leg kicks (front-back) 10 reps (ea)
F. Standing leg kicks (side-side) 10 reps (ea)
G. Deep sumo squat hold 20 secs
H. 90-90 hip openers 10 reps (ea)
I. Pigeon 20 secs (ea)
Exercise A. Ankle mobilization 1 B. Ankle mobilization 2 C. Banded int and ext ankle rotation D. Leaning ankle mobility E. Standing leg kicks (front-back) F. Standing leg kicks (side-side) G. Deep sumo squat hold H. 90-90 hip openers I. Pigeon
Reps/Duration 20 secs (ea) 20 secs (ea) 20 reps (ea) 10 reps (ea) 10 reps (ea) 10 reps (ea) 20 secs 10 reps (ea) 20 secs (ea)
1A. DB curtsey lunges
1B. Banded glute kickbacks

1. Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
1A. DB curtsey lunges 10 reps (each side) 12 reps (each side) 12 reps (each side) 15 reps (each side)
1B. Banded glute kickbacks 12 reps (each side) 12 reps (each side) 15 reps (each side) 15 reps (each side)
1A. DB curtsey lunges 1B. Banded glute kickbacks
Week 1 10 reps (each side) 12 reps (each side)
Week 2 12 reps (each side) 12 reps (each side)
Week 3 12 reps (each side) 15 reps (each side)
Week 4 15 reps (each side) 15 reps (each side)
1A. DB curtsey lunges
1B. Banded glute kickbacks
2A. B-stance hip thrusts
2B. Nordic curls

2A. B-stance hip thrusts
2B. Nordic curls
Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
2A. B-stance hip thrusts 12 reps (each side) 12 reps (each side) 15 reps (each side) 15 reps (each side)
2B. Nordic curls 8 reps 10 reps 10 reps 12 reps
2A. B-stance hip thrusts 2B. Nordic curls
Week 1 12 reps (each side) 8 reps
Week 2 12 reps (each side) 10 reps
Week 3 15 reps (each side) 10 reps
Week 4 15 reps (each side) 12 reps
2A. B-stance hip thrusts
2B. Nordic curls
3A. Step-downs
3B. DB squat to calf raise

3. Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
3A. Step-downs 10 reps (each side) 10 reps (each side) 12 reps (each side) 12 reps (each side)
3B. DB squat to calf raise 12 reps 15 reps 15 reps 15 reps
3A. Step-downs 3B. DB squat to calf raise
Week 1 10 reps (each side) 12 reps
Week 2 10 reps (each side) 15 reps
Week 3 12 reps (each side) 15 reps
Week 4 12 reps (each side) 15 reps
3A. Step-downs
3B. DB squat to calf raise
4A. DB single leg deadlift
4B. Feet elevated glute bridges

4. Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
4A. DB single leg deadlift 10 reps (each side) 10 reps(each side) 12 reps(each side) 12 reps(each side)
4B. Feet elevated glute bridges 10 reps 12 reps 15 reps 15 reps
4A. DB single leg deadlift 4B. Feet elevated glute bridges
Week 1 10 reps (each side) 10 reps
Week 2 10 reps(each side) 12 reps
Week 3 12 reps(each side) 15 reps
Week 4 12 reps(each side) 15 reps
4A. DB single leg deadlift
4B. Feet elevated glute bridges

Cool-down

Exercise Duration/Reps
A. Achilles stretch 15 secs
B. Butterfly stretch 15 secs
C. 90-90 with heel raise 8 reps
D. Leaning ankle mobility 30 secs (ea)
E. Banded PNF 10 sec hold + 5 sec resist
F. Figure 4 stretch 15 secs
G. Cossack squat with lateral reach 15 secs
H. Cossack squat with internal rotation 8 reps (ea)
Thomas stretch 15 secs
Exercise A. Achilles stretch B. Butterfly stretch C. 90-90 with heel raise D. Leaning ankle mobility E. Banded PNF F. Figure 4 stretch G. Cossack squat with lateral reach H. Cossack squat with internal rotation Thomas stretch
Duration/Reps 15 secs 15 secs 8 reps 30 secs (ea) 10 sec hold + 5 sec resist 15 secs 15 secs 8 reps (ea) 15 secs

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