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Workout overview

Exercise Sets Rest
1A. 90/90 hip swivel 2
1B. Straddle L-sit lift 2
1C. Elevated single leg good morning 2 No rest
2A. Seated straddle leg lift 2
2B. Pancake good morning 2
2C. First knuckle push-up 2 No rest
3. Straddle leg extension 2 1 min
Equipment needed: StrongBlocks optional

Warm-up

Exercise Reps/Duration
1. Squat to pancake 10 reps
2. Wall middle splits 45 secs
3. Single-leg good morning 5 reps ea direction
4. Wrist circles 5 reps ea direction
5. First knuckle push-up 10 reps
6. Scap shrugs 10 reps
1A. 90/90 hip swivel
1B. Straddle L-sit lift
1C. Elevated single-leg good morning

1. Perform 2 rounds without rest

Exc Week 1 Week 2 Week 3 Week 4
1A. 90/90 hip swivel 5 reps ea 5 reps ea 6 reps ea 6 reps ea
1B. Straddle L-sit lift 7 reps 8 reps 9 reps 10 reps
1C. Elevated single-leg good morning 5 reps 5 reps 6 reps 6 reps
Exc 1A. 90/90 hip swivel 1B. Straddle L-sit lift 1C. Elevated single-leg good morning
Week 1 5 reps ea 7 reps 5 reps
Week 2 5 reps ea 8 reps 5 reps
Week 3 6 reps ea 9 reps 6 reps
Week 4 6 reps ea 10 reps 6 reps
1A. 90/90 hip swivel
1B. Straddle L-sit lift
1C. Elevated single-leg good morning
2A. Seated straddle leg lift
2B. B. Pancake good morning
2C. First knuckle push-up

2. Perform 2 rounds without rest

Exc Week 1 Week 2 Week 3 Week 4
2A. Seated straddle leg lift 8 reps 8 reps 9 reps 10 reps
2B. B. Pancake good morning 5 reps 5 reps 6 reps 6 reps
2C. First knuckle push-up 10 reps 10 reps 11 reps 12 reps
Exc 2A. Seated straddle leg lift 2B. B. Pancake good morning 2C. First knuckle push-up
Week 1 8 reps 5 reps 10 reps
Week 2 8 reps 5 reps 10 reps
Week 3 9 reps 6 reps 11 reps
Week 4 10 reps 6 reps 12 reps
2A. Seated straddle leg lift
2B. B. Pancake good morning
2C. First knuckle push-up

3. Straddle leg extension
2 sets with 1 min rest

Week 1 Week 2 Week 3 Week 4
7 reps 8 reps 9 reps 10 reps
Week 1 7 reps
Week 2 8 reps
Week 3 9 reps
Week 4 10 reps

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