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 1, work up to what feels like RPE 8-9 for a set of 8 reps, then complete 3 more sets at that weight for a total of 4 working sets. 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 x 10 each leg, legs together + 10 with legs together
Week 1, complete 8 step ups with each leg. Hold one db by your side opposite your working leg. Really drive through the standing heel, making connection to that glute. RPE ~8.
Superset 3 – Three Times
Kickstand single leg deadlift (barbell) x 8 each
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be x :30
Week 1, RPE ~8 on new movement. Hold db’s if no access to barbell for deadlifts. Weight plank if needed.
Circuit 4 – Four times
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x 10 each
Lateral band Walks – https://www.youtube.com/watch?v=6YOoNzxKzsM x 10 each
Weighted Marching (One DB/KB; weight at hips) – https://www.youtube.com/watch?v=wdDVUyI2MIE x 10 each leg
Week 1, four sets of 10 of everything. Don’t take breaks but don’t rush.
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