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..
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 1 min each (only do this once)
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 3 each (hold each position :03)
Around the World on One Leg – https://www.youtube.com/watch?v=SXS0n1ZlV2E x :30 each
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 3 each, hold each :03
Superset 1 Three Times
Banded BB or DB Hip Thrusts – https://www.youtube.com/watch?v=0AV9W2DGaiw x 12
Hip flexor lifts – https://www.youtube.com/watch?v=jnSqq4pHThg
Week 3, use the same weights as week 1, despite additional reps on thrusts. Week 3, perform 1 sets of 10 hip flexors lifts with leg together, then 2 set each leg of single leg hip flexor lifts then 1 more set of 10 with legs together.. Rest about :10-15 between each set of these.
Circuit 2 – Three Times
Step ups with DB’s and KB’s – https://www.youtube.com/watch?v=eLna5gK8ww0 x 12 each
Crunches (knee to opp elbow) – https://www.youtube.com/watch?v=xaK4a5u7mDI x 12 each
Crunches – https://www.youtube.com/watch?v=Ov2beysxVj8 x 12
Step ups should be all on one side first, starting with your weaker side. Reset with both feet on the floor between every rep. Week 3, use the same weights as week 1, despite additional reps.
Circuit 3 – Three Times
1 and 1/4 squats with DB’s and KB’s – https://youtu.be/pwLSSjpWqAQ x 12
Lying Hip Abductions – https://www.youtube.com/watch?v=lhEcVDAHuAU x 12 each
Inner Thigh Squeeze – https://www.youtube.com/watch?v=06Ev6dkyYRw x 12 on/ off
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be x :30
Week 3 on squats – feel out movement. Focus on depth. Hip abductions can be performed with or without a band, but don’t fly through these if you do not use a band. Hold each squeeze for just a second. Week 3, use the same weights as week 1, despite additional reps on squats.
Cash out – Two Rounds
Kneeling TO Squat – https://www.youtube.com/watch?v=ju2T5AHVIZM x :30 each leg leading
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA x :30
Take no rest. Bodyweight only.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Hip Flexor Stretch In Lunge – https://www.youtube.com/watch?v=NP0AJ9RUNTUx 1 min ea