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..
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x 1 min
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x 5 each
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Kang squat – https://youtu.be/UFJabWJZnzg x 5
Set 1 – Three Times
Banded Hip Thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw x 10
Week 4, reps decrease so you can increase weight. BB or DB based on your accessibility.
Circuit 2 – Three Times
BB Bulgarian Squats (front rack) – https://www.youtube.com/watch?v=2R5Fjg-GWuc x 8 each
OR Bulgarian squats – https://www.youtube.com/watch?v=74BJLlBjamE
Boat pose – https://www.youtube.com/watch?v=7ur7rlkqxQs x :30
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 18 each
Week 4, barbell moves to front rack or DB’s come up to shoulders on Bulgarian squats, but reps decrease.
Superset 3 – Three Times
Curtsy Step Down – https://www.youtube.com/watch?v=Jtoq9TCPGo0 x 8 each
Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4 x 30
Week 4, curtsy step down reps decrease, but we are adding a :03-05 descent to each rep. Can you maintain weight despite the tempo? Last week for bicycle crunches.
Superset 4 – Three Times
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 15 each
Lying leg raises – https://www.youtube.com/watch?v=Z9Ym26LGlrA x 15
Final week for both movements.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Single Leg Seated Forward Fold – https://www.youtube.com/watch?v=lWylYwvTZ3g x :60 ea
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