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 Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 6 each
Hip Internal and External Rotation in Squat – https://www.youtube.com/watch?v=Fzgk4L6TMwQ x 8 each
Fire Hydrants – https://www.youtube.com/watch?v=174a8ctz1yI x 10 each
Circuit 1 – X Times
BB or DB hip thrusts – https://www.youtube.com/watch?v=0AV9W2DGaiw x 8
Deadbugs – https://www.youtube.com/watch?v=N5LZs76RTKo x 5 each with pause
Scissor Kicks – https://www.youtube.com/watch?v=AbNhSS5kc3k x :30
Week 4, reps decrease so add weight on thrusts. Add a fourth set to these only.
Circuit 2 – X Times
Alternating step ups – https://www.youtube.com/watch?v=u4L8nVPdGi0 x 8 each
Low Side Plank, Alternating – https://www.youtube.com/watch?v=YyMD8mVOgms x 6 each
Low Plank Body Saw – https://www.youtube.com/watch?v=s3bGyLlBX1w x 12
Hold db’s by sides on step ups. Pause :03 each on side planks. Week 4, reps decrease so add weight on step ups. Add a fourth set to these only.
Circuit 3 – Three Times
Single arm front squat with KB or DB – https://youtu.be/zNCzwmRF53A x 10 each arm
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each leg
Lying Hip Abductions – https://www.youtube.com/watch?v=lhEcVDAHuAU x 10 each
Oblique Hollow Hold – https://www.youtube.com/watch?v=wDpHzDsp6M8 x :15 each
The DB weight should be uncomfortable to your upper body in terms of weight, forcing you to use your upper back. But because you are holding only one DB it is likely light for your legs, hence additional reps. Weight bridges if possible.
Week 4, keep a pause at the bottom of each squat, top of each bridge and top of each abduction but maintain weight. Add reps in week 4 as well.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x 2 min