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 – 10 hollow rocks + 5 pistols each
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 10 hollow rocks then 5 alternating pistols on each leg so you are under light fatigue. Use any assistance type you would like for these.
Circuit 2 – X Times
Banded DB Hip thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw x 8
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 4, add a fourth set to thrusts only and decrease reps so add weight. RPE 10.
Superset 3 – X 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 12 each
OR Copenhagen Planks – https://www.youtube.com/watch?v=u7NeigwIfZs x :25
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 4, complete four sets on SL RDL’s only. Reps decrease so add weight. RPE9.
Circuit 4 – X Times
Goblet squat – https://youtu.be/_OqNhWR3AnU x 8
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 12-15 each
Week 4, reps decrease on squats only, so add weight and a fourth set to these only. More reps on rotations if you want.
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