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 2, warm up to what feels like RPE8 for 3 reps, and perform 4×3 at that weight. Same weight as week 1. Rest ~2-3 min between sets.
Superset 2 – Three Times
RDL with barbell – https://www.youtube.com/watch?v=T9ZszU6tqL8 x 10
OR RDL with DB’s – https://www.youtube.com/watch?v=UsOjCcxSJaI x 10
Palloff Press – https://www.youtube.com/watch?v=Mtv5MxGBuVY x 10 each
Week 2, RPE ~8. On the RDL’s take :03 to descent on each rep. Keep weight the same as last week.
Superset 3 – Three Times
Pistols – https://www.youtube.com/watch?v=iGmHGsCnlOY x 5 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 2, 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
Week 2, complete 3 sets of :25 each side. Rest as needed.
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