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 Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x 5 each
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 10 each
Glute Bridge with Band – https://www.youtube.com/watch?v=SF1z9obl3vM x 10
Set 1-
Back Squat – https://www.youtube.com/watch?v=Uv_DKDl7EjA&t=73s
Week 2, warm up to last week’s weight then perform 5×3 just slightly heavier than last week; rest 2-3 min between sets.
Superset 2 – Three Times
Bulgarian squats – https://www.youtube.com/watch?v=74BJLlBjamE x 10 each
Ab Rollouts on Stability Ball – https://www.youtube.com/watch?v=h_T-Lrk3SlY x 10
Week 2, RPE 8. Reps increase but weight stays. Two DB’s by hips on squats. Add :03 pause on each rep on rollouts.
Superset 3 – Three Times
Lateral step ups DB’s and KB’s – https://www.youtube.com/watch?v=u6ChZmW6x6g x 10 ea
Oblique hollow rocks – https://www.youtube.com/watch?v=wDpHzDsp6M8 x 10 each
Week 2, RPE ~7-8, two db’s at shoulders on step ups.
Set 4 – Three Times
Around the World Lunges – https://www.youtube.com/watch?v=cLG1Bli-sF8
Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo
Week 2, complete 5 ATW lunges each leg quickly (quality reps but MOVE) with bodyweight only, immediately into 12 skate hops each leg. Rest as needed, if needed.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Couch Stretch – https://www.youtube.com/watch?v=uy5O9_MzQ7Q x 1 min each
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