Workout overview

Exercise Sets Rest
1A. Elevated cossack squat 2
1B. Seated hip abduction 2 No rest
2A. Elevated pigeon 2
2B. Lying hip internal rotation 2 No rest
3A. Middle splits contractions 2
3B. Pancake side bend twist 2 No rest
4. Horse stance pulses 1
Equipment needed: flat bench

Warm-up

Exercise Reps/Duration
1. Knee circles 10 reps ea direction
2. Cat cow 10 reps
3. Supported 90/90 hip swivels 5 reps ea side
4. Leg swings 10 reps ea side
5. Squat to pancake 10 reps
6. Wall middle splits 60 secs
1A. Elevated cossack squat
1B. Seated hip abduction

1. Perform this superset for 2 sets without rest

Exercise I. Active stretch II. Passive stretch
1A. Elevated cossack squat 8 reps X
1B. Seated hip abduction 10 reps 15 secs
1A. Elevated cossack squat
1B. Seated hip abduction
2A. Elevated pigeon
2B. Hip internal rotation

2. Perform this superset for 2 sets without rest

Exercise I. Passive stretch II. Active stretch
2A. Elevated pigeon 20 secs 5 reps
2B. Hip internal rotation 10 reps 10 secs
2A. Elevated pigeon
2B. Hip internal rotation
2A. Elevated pigeon
2B. Hip internal rotation

3. Perform this superset for 2 sets without rest

Exercise I. Active stretch II. Passive stretch
3A. Middle split contractions 10-secs x 3 reps 10 secs
3B. Pancake side bend twist 5 reps X
2A. Elevated pigeon
2B. Hip internal rotation

4. Horse stance pulses 
Perform 1 set only

Week 1 Week 2 Week 3 Week 4
1 min 1 min 10 secs 1 min 20 secs 1 min 30 secs
Week 1 1 min
Week 2 1 min 10 secs
Week 3 1 min 20 secs
Week 4 1 min 30 secs