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 1-2 min each (only do this once)
Hip Rotations on All Fours – https://www.youtube.com/watch?v=H2L6Z2GHedk x 5 each way, each leg
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each
Superset 1 – Three Times
Hip Thrust, B-Stance (BW/DB/BB) – https://www.youtube.com/watch?v=-0NcIgLw8tM
Hip thrusts – https://www.youtube.com/watch?v=0AV9W2DGaiw
Week 2, use the same weight as week 1 and complete 10 B-stance hip thrusts with each leg forward, right into a max effort set of normal hip thrusts. Rest 2-3 min between each superset.
Superset 2 – Three Times
Back rack BB reverse lunges – https://www.youtube.com/watch?v=bP2K6-7elvQ x 10 each
OR db reverse lunges – https://www.youtube.com/watch?v=QTdFikof4c8
Tall kneeling halos – https://www.youtube.com/watch?v=Gr-GCc9iaDY x 10 each way
Week 2, RPE ~8. Same weight as last week but extra reps.
Superset 3 – Three Times
Single arm, single leg RDL – https://www.youtube.com/watch?v=UOqYXJ4A968 x10 each
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA x 10 each
Hold the DB in the same hand as the working leg and keep it in close to the standing leg. Same weights as week 1, more reps.
Circuit 4 –
Sumo Deadlift with KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc x 10
Frog bridges – https://www.youtube.com/watch?v=l-GRc338kgQ x 15
Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU x :20
Week 2, RPE ~7+. Don’t rush but don’t rest. Sumo’s are to be done with one db held between your two hands, not two db’s. Go heavy on this because the movement is easy. Add a full stop pause at bottom and top to squeeze your glutes on each rep.
Bridges are pumps, bodyweight only. Big glute squeeze, and if you can raise your top leg on the side plank, do it.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Single Leg Seated Forward Fold – https://www.youtube.com/watch?v=lWylYwvTZ3g x :60 ea