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 |
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 |
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 |
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 |
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 |
CONGRATULATIONS!
WORKOUT COMPLETE
