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..
Hip Rotations (Seated) – https://www.youtube.com/watch?v=xqfhZuWq7TY x 5 each
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 10 each
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each
Set 1 – Three Times
Banded, paused hip thrusts – https://www.youtube.com/watch?v=0AV9W2DGaiw
OR with DB
Week 4, back down to 8 reps. Find a very heavy, but repeatable set of 8, then complete 3 more sets at that weight. Rest 2-3 min between sets. Use a band and pause at the top for :03 each rep.
Superset 2 – Three Times
Step ups with DB’s and KB’s – https://www.youtube.com/watch?v=eLna5gK8ww0 x 8 ea
Seated Hip Flexor Lifts (one/ two leg; together, straddle) – https://www.youtube.com/watch?v=jnSqq4pHThg
Week 4, complete 8 step ups with each leg, using more weight than previous weeks. Hold one db by your side opposite your working leg. Really drive through the standing heel, making connection to that glute. RPE ~8-9.
Hip flexors are 10 each leg with legs in straddle, then 10 both legs at the same time, in straddle, then bring legs together for 10 both legs, then single leg, each leg.
Superset 3 – X Times
Kickstand single leg deadlift (barbell) x 8 each
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be x :45
Week 4, complete four sets of 8 each on deadlifts, using heavier weight than previous weeks, RPE ~9. Hold db’s if no access to barbell for deadlifts. Weight plank if needed/ possible, only three sets of that.
Circuit 4 – Four times
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x 12 each
Lateral band Walks – https://www.youtube.com/watch?v=6YOoNzxKzsM x 12 each
Weighted Marching (One DB/KB; weight at front rack – https://www.youtube.com/watch?v=wdDVUyI2MIE x 12 each leg, each side
Week 4, four sets of everything. Add a pause on each donkey kick. Don’t take breaks but don’t rush. Perhaps increase weight on marching.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Wide Leg Forward Fold – https://www.youtube.com/watch?v=wVji9wPIQt8 x 2-3 min