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
Forward Fold Knee Straightens – https://www.youtube.com/watch?v=TsL2ZMHfnbw x 10 each
Standing banded high knees – https://www.youtube.com/watch?v=3sMIA3FIylA x 5 ea, hold:03
Air squat – https://youtu.be/dHcOVV2Pn-U x 5, pause :03 in the bottom of each
Set 1-
Front squat – https://www.youtube.com/watch?v=7pyxT5hqmQY&t=3s
Week 4, get to last week’s weight for 3 reps, then complete 4 more sets HEAVIER than that weight. If you want to and can ascend on the subsequent sets, go for it.
Rest ~2-3 min between sets.
Superset 2 – X Times
RDL with barbell – https://www.youtube.com/watch?v=T9ZszU6tqL8 x 8
OR RDL with DB’s – https://www.youtube.com/watch?v=UsOjCcxSJaI x 8
Palloff Press – https://www.youtube.com/watch?v=Mtv5MxGBuVY x 12-15 each
Week 4, go heavier on RDL’s and complete 4 sets of these only. Go up in reps on Palloff press if you want/ have time.
Superset 3 – Three Times
Pistols – https://www.youtube.com/watch?v=iGmHGsCnlOY x 6 each
OR Assisted pistols- https://www.youtube.com/watch?v=iGmHGsCnlOY
Overhead sit ups (two DB/KB) – https://www.youtube.com/watch?v=M0Ybi2kArwQ x 12
Week 4, keep practicing. Alternate legs in pistols. Use assistance if needed to get full range of motion. If you never access the full ROM, you will never get the full ROM.
Set 4 – Three Times
Copenhagen Planks – https://www.youtube.com/watch?v=u7NeigwIfZs x :30 each
Week 4, complete 3 sets of :30 each side. Rest as needed. Try getting further from the bench/ box this week.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Pigeon Pose – https://www.youtube.com/watch?v=4HalwkDAqEA x 1 min each