Warm Up/ Dynamic Stretches- Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x 5
Around the World on One Leg – https://www.youtube.com/watch?v=SXS0n1ZlV2E x :30 each
Superman, arms by legs – https://www.youtube.com/watch?v=upk0GdphLj4 x 5, hold each :03
Set 1 –
Sumo Deadlift with Barbell – https://www.youtube.com/watch?v=odPCWog3iPs
OR DB Sumo deadlift – https://www.youtube.com/watch?v=YHdektUDKfo&t=68s
Week 2, complete 3×10 at RPE 8-9, same weight as week 1. Rest 2-3 min between sets.
Superset 2 – Three Times
Dual suitcase walking lunges – https://www.youtube.com/watch?v=i_zeOZPhJwI
Half kneeling wood chops – https://www.youtube.com/watch?v=-ihcmiAgCQo
Week 2, perform 10 each leg walking lunges and 5 each direction on the wood chops with each leg forward. RPE ~8.
Superset 3 – Three Times
Dynamic side plank clamshell – https://www.youtube.com/watch?v=We0MxxFPAuk
Banded DB hip thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw
Pikes – https://www.youtube.com/watch?v=lAR4dDwKT-s
OR V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Week 2, perform 10 each on the clamshells, right into your banded DB hip thrusts for 10 reps. On the final rep of the hip thrusts, hold for :10. Then pikes or v-ups for 12 reps. RPE ~7-8.
Circuit 4 – Three times
SB Hamstring curls – https://www.youtube.com/watch?v=lw6tZZR1e50
Lying Hip Abductions – https://www.youtube.com/watch?v=lhEcVDAHuAU
Switches with a Stability Ball – https://www.youtube.com/watch?v=ZkHpWfCLXQU
Opposite Toe Touches with Stability Ball – https://www.youtube.com/watch?v=6jCKpb0kCH8
Week 2, complete 12 ham curls, pausing in extension on each rep; 12 each abductions with or without a band but pause at the top of each; 12 total switches; on the final switch hold the ball up and perform 12 each side opposite touches. Don’t rush but don’t rest.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Standing Forward Fold – https://www.youtube.com/watch?v=7_IM-0080A8 x 2 min