Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Back squat | 3 | |
| 1B. Pistol squat | 3 | 2 min |
| 2A. Front squat | 3 | |
| 2B. Nordic curl | 3 | 2 min |
| 3A. Side plank | 3 | |
| 3B. Hip adduction | 3 | 1 min 30 secs |
Equipment needed: BaseBench
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Cat/camel to child’s pose | 10 reps |
| B. Quadruped thoracic rotation (thread the needle) | 5 reps ea x2 |
| C. Quad stretch to 5 sciatic nerve tensioners | 5 reps ea |
| D. Banded ankle DF | 15 reps ea x2 |
1. Perform this superset for 3 sets with 2 min rest
| Week 1-2 | |
|---|---|
| 1A. Back squat with bands | 6 reps |
| 1B. Single-leg squat to bench | 5 reps ea |
| Week 3-4 | |
|---|---|
| 1A. Back squat with bands | 6 reps |
| 1B. Pistol squat with band assist | 5 reps ea |
| Week 3-4 | |
|---|---|
| 1A. Tempo back squat | 6 reps |
| 1B. Pistol squat | 5 reps ea |
2. Perform this superset for 3 sets with 2 min rest
| Week 1-2 | |
|---|---|
| 2A. Heel elevated squats | 6 reps |
| 2B. Eccentric Nordic curl | 6 reps |
| Week 3-4 | |
|---|---|
| 2A. Heel elevated banded front squats | 6 reps |
| 2B. Nordic curl with push-up | 6 reps |
| Week 5-6 | |
|---|---|
| 2A. Heel elevated banded front squats | 6 reps |
| 2B. Nordic curl | 6 reps |
3. Perform this superset for 3 sets with 2 min rest
| Week 1-2 | |
|---|---|
| 3A. Foot elevated side plank hip drops | 6 reps ea |
| 3B. Straight leg raise hip adduction | 6 reps ea |
| Week 3-4 | |
|---|---|
| 3A. Foot elevated side plank hip drops with ISO clam | 6 reps ea |
| 3B. Side plank bent leg hip adduction | 6 reps ea |
| Week 5-6 | |
|---|---|
| 3A. Foot elevated side plank hip drops with SLR abduction | 6 reps ea |
| 3B. Side plank hip adduction | 6 reps ea |
Cool-down
Perform 2 rounds without rest
| Exercise | Reps/Duration |
|---|---|
| A. Adductor stretch (Butterfly) | 30 secs |
| B. Straddle stretch to side | 30 secs (ea) |
| C. Pancake stretch | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
