Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Deadlift | 3 | |
| 1B. Side-step | 3 | 1 min 30 secs |
| 2A. Hip abduction | 3 | |
| 2B. Quadruped hip extension | 3 | 1 min 30 secs |
Equipment needed: BaseBench
Warm-up
| Exercise | Reps |
|---|---|
| 1A. 90/90 switch | 10 reps ea side |
| 1B. Figure 4 leg extensions | 5 reps ea side |
| 1C. Rocking get-ups | 5 reps |
| 1D. Seal stretch to child's pose | 5 reps ea side |
1. Perform 3 sets with 1 min 30 secs rest
| Week 1-2 | |
|---|---|
| 1A. Banded deadlift | 12 reps (total) |
| 1B. Banded side-step | 12 reps ea |
| Week 3-4 | |
|---|---|
| 1A. Banded deadlift | 12 reps (total) |
| 1B. Squat then banded side-step | 12 reps ea |
| Week 5-6 | |
|---|---|
| 1A. Staggered stance deadlift | 12 reps (total) |
| 1B. Sustained squat with side-step | 12 reps ea |
2. Perform 3 sets with 1 min 30 secs rest
| Week 1-2 | |
|---|---|
| 1A. Straight leg raise hip abduction | 8 reps ea |
| 1B. Quadruped hip extension | 12 reps (total) |
| Week 3-4 | |
|---|---|
| 1A. Kneeling side plank hip abduction | 8 reps ea |
| 1B. Quadruped hip extension | 12 reps (total) |
| Week 5-6 | |
|---|---|
| 1A. Side plank hip abduction | 8 reps ea |
| 1B. Quadruped hip extension with bands | 12 reps (total) |
Cool-down
| Exercise | Duration |
|---|---|
| A. Pigeon stretch | 30 secs ea side |
| B. Pike stretch | 30 secs |
| C. Alternating calf stretch | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
