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 Rotations (Seated) – https://www.youtube.com/watch?v=xqfhZuWq7TY x 5 each
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 10 each
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each
Set 1 – Three Times
Banded, paused hip thrusts – https://www.youtube.com/watch?v=0AV9W2DGaiw
OR with DB
Week 3, work up to what feels like RPE 8-9 for a set of 12 reps, then complete 3 more sets at that weight for a total of 4 working sets. Rest 2-3 min between sets. Use a band and pause at the top for :03 each rep. Week 3, use same weight as last week but add reps.
Superset 2 – Three Times
Step ups with DB’s and KB’s – https://www.youtube.com/watch?v=eLna5gK8ww0 x 12 ea
Seated Hip Flexor Lifts (one/ two leg; together, straddle) – https://www.youtube.com/watch?v=jnSqq4pHThg
Week 3, complete 12 step ups with each leg. Hold one db by your side opposite your working leg. Really drive through the standing heel, making connection to that glute. Same weight as last week but add reps. RPE ~8-9. Hip flexors are 10 each leg with legs in straddle, then 10 both legs at the same time, in straddle, then bring legs together for 10 both legs.
Superset 3 – Three Times
Kickstand single leg deadlift (barbell) x 12 each
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be x :40
Week 3, RPE ~8-9. Add reps but maintain weight from last week. Hold db’s if no access to barbell for deadlifts. Weight plank if needed/ possible.
Circuit 4 – Four times
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x 12 each
Lateral band Walks – https://www.youtube.com/watch?v=6YOoNzxKzsM x 12 each
Weighted Marching (One DB/KB; weight at front rack – https://www.youtube.com/watch?v=wdDVUyI2MIE x 12 each leg, each side
Week 3, four sets of 12 of everything. Don’t take breaks but don’t rush.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Wide Leg Forward Fold – https://www.youtube.com/watch?v=wVji9wPIQt8 x 2-3 min