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 5, warm up to last week’s weight then perform 5×5 same weight as last week; rest 2-3 min between sets.
Superset 2 – X Times
Bulgarian squats – https://www.youtube.com/watch?v=74BJLlBjamE x 8 each
Ab Rollouts on Stability Ball – https://www.youtube.com/watch?v=h_T-Lrk3SlY x 10
Week 4, squats are RPE~9-10. Perform four sets of these only. Reps decrease so weight can increase. . Two DB’s by hips on squats. Add :03 pause on each rep on rollouts plus a full :10 hold on final rep.
Superset 3 – X Times
Lateral step ups DB’s and KB’s – https://www.youtube.com/watch?v=u6ChZmW6x6g x 8 ea
Oblique hollow rocks – https://www.youtube.com/watch?v=wDpHzDsp6M8 x 12 each
Week 4, reps on step ups decrease so you can increase weight. Four sets on these only. 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 4, complete 6 ATW lunges each leg quickly (quality reps but MOVE) with bodyweight only, immediately into 12 skate hops each leg. Try not to rest or rest less for week 4.
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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