Workout overview
| 1A. Bulgarian split squat |
| 1B. Bent-leg pancake good morning |
| 1C. Hip IR hold |
| 2A. Step up |
| 2B. Superman W-Y |
| 2C. Hip ER hold |
| 3A. Hamstring curl |
| 3B. Hip flexion leg extension |
Equipment needed: BaseBench, resistance bands
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Knee to wall | 7 reps |
| B. Hip ER/IR | 7 reps |
| C. Downward dog leg lift | 12 reps |
| D. 2 pike 2 squats | 7 reps |
| E. Wide squat | 10 reps |
| F. Lunge stretch | 30 secs (ea) |
| Exercise | A. Knee to wall | B. Hip ER/IR | C. Downward dog leg lift | D. 2 pike 2 squats | E. Wide squat | F. Lunge stretch |
|---|---|---|---|---|---|---|
| Reps/Duration | 7 reps | 7 reps | 12 reps | 7 reps | 10 reps | 30 secs (ea) |
1. Perform this tri-set for 3 rounds without rest
A. Bulgarian split squat
B. Bent-leg pancake good morning
C. Internal rotation hold
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 1A. | 7 reps (ea) | 7 reps (ea) | 8 reps (ea) | 8 reps (ea) | 9 reps (ea) | 10 reps (ea) |
| 1B. | 8 reps | 8 reps | 8 reps | 8 reps | 8 reps | 8 reps |
| 1C. | 20 secs | 20 secs | 20 secs | 20 secs | 20 secs | 20 secs |
| 1A. | 1B. | 1C. | |
| Week 1 | 7 reps (ea) | 8 reps | 20 secs |
| Week 2 | 7 reps (ea) | 8 reps | 20 secs |
| Week 3 | 8 reps (ea) | 8 reps | 20 secs |
| Week 4 | 8 reps (ea) | 8 reps | 20 secs |
| Week 5 | 9 reps (ea) | 8 reps | 20 secs |
| Week 6 | 10 reps (ea) | 8 reps | 20 secs |
2. Perform this tri-set for 3 rounds without rest
A. Step up
B. Superman W-Y
C. External rotation hold
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 2A. | 7 reps | 7 reps | 8 reps | 9 reps | 10 reps | 10 reps |
| 2B. | 8 reps | 8 reps | 8 reps | 8 reps | 8 reps | 8 reps |
| 2C. | 20 secs | 20 secs | 20 secs | 20 secs | 20 secs | 20 secs |
| 2A. | 2B. | 2C. | |
| Week 1 | 7 reps | 8 reps | 20 secs |
| Week 2 | 7 reps | 8 reps | 20 secs |
| Week 3 | 8 reps | 8 reps | 20 secs |
| Week 4 | 9 reps | 8 reps | 20 secs |
| Week 5 | 10 reps | 8 reps | 20 secs |
| Week 6 | 10 reps | 8 reps | 20 secs |
3. Perform this superset for 2 rounds without rest
| Exercise | Reps |
|---|---|
| 3A. Hip extension | 8 reps |
| 3B. Hip flexion leg extension | 8 reps |
| Exercise | 3A. Hip extension | 3B. Hip flexion leg extension |
|---|---|---|
| Reps | 8 reps | 8 reps |
CONGRATULATIONS!
WORKOUT COMPLETE
