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..
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x 10 each
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x 3 each leading
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 5 ea w/ pause
Set 1- Pistols
EMOM 5 – 5 pistols each + 10 hollow rocks
Pistols – https://www.youtube.com/watch?v=iGmHGsCnlOY
Hollow rocks – https://www.youtube.com/watch?v=TyNsZtBS8C0
Every minute on the minute for 5 minutes, complete 5 alternating pistols on each leg and 10 hollow rocks. Use any assistance type you would like for these.
Circuit 2 – Three Times
Banded DB Hip thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw x 12
Hollow rocks – https://www.youtube.com/watch?v=TyNsZtBS8C0 x 12
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 12 each
You can keep your band on for the abs. If you want to do BB hip thrusts instead, you can. Week 3, remove tempo but add reps. Possibly increase weight if possible, but keep RPE ~8-9.
Superset 3 – Three Times
RDL – Single leg (DB/KB/BB with Two Hands) – https://www.youtube.com/watch?v=UOqYXJ4A968 x 10 each
Copenhagen Plank twists – https://www.youtube.com/watch?v=NGla1uJrEfY x 10 each
OR Copenhagen Planks – https://www.youtube.com/watch?v=u7NeigwIfZs x :20
You can use two db/kb’s or a barbell on SL RDL’s. And if you cannot do CPH twists, do regular CPH holds. Week 3, remove tempo but add reps. Possibly increase weight if possible, but keep RPE ~8-9.
Circuit 4 – Three Times
Goblet squat – https://youtu.be/_OqNhWR3AnU x 12
Toe Taps in pelvic tilt – https://www.youtube.com/watch?v=4ntD5BTauJk x :30
Torso Rotations – https://www.youtube.com/watch?v=oKK8w-xrSRw x 12 each
Week 3, remove tempo but add reps. Possibly increase weight if possible, but keep RPE ~8-9.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Wide Leg Forward Fold – https://www.youtube.com/watch?v=YmrySEGYV90 x :90