Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Curtsey lunge | 3 | |
| 1B. Bridge | 3 | 1 min 30 secs |
| 2A. Pullthrough | 3 | |
| 2B. Clamshell | 3 | 1 min 30 secs |
Equipment needed: BaseBench, bands
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 this superset for 3 sets with 1 min 30 secs rest
| Week 1-2 | |
|---|---|
| 1A. Curtsey lunge | 8 reps ea |
| 1B. Bridge with 5 sec ISO hold | 12 reps |
| Week 3-4 | |
|---|---|
| 1A. Side step-up | 8 reps ea |
| 1B. Bridge with 5 sec ISO hold | 12 reps |
| Week 5-6 | |
|---|---|
| 1A. Curtsey lunge to side step-up | 8 reps ea |
| 1B. Bridge with 5 sec ISO hold | 12 reps |
2. Perform this superset for 3 sets with 1 min 30 secs rest
| Week 1-2 | |
|---|---|
| 2A. Banded pull through | 12 reps |
| 2B. Side lying ISO clamshell | 10 reps ea |
| Week 3-4 | |
|---|---|
| 2A. Banded pull through | 12 reps |
| 2B. Side plank ISO clamshell | 10 reps ea |
| Week 5-6 | |
|---|---|
| 2A. Banded pull through | 12 reps |
| 2B. Side plank ISO clamshell with band | 10 reps ea |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Pigeon stretch | 30 secs ea side |
| B. Pike stretch | 30 secs |
| C. Alternating calf stretch | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
