Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Nordic curl | 3 | |
| 1B. Single leg Romanian deadlift | 3 | 1 min 30 secs |
| 2A. Kickback | 3 | |
| 2B. Kneeling hip hinge | 3 | 1 min 30 secs |
Equipment needed: BaseBench
Warm-up
| Exercise | Reps |
|---|---|
| 1A. 90/90 switch | 10 reps ea side |
| 1B. Figure 4 leg extensions | 5 reps ea side |
| 1C. Rocking get-ups | 5 reps |
| 1D. Seal stretch to child's pose | 5 reps ea side |
1. Perform 3 sets with 1 min 30 secs rest
| Week 1-2 | |
|---|---|
| 1A. Eccentric Nordic curl | 8 reps |
| 1B. Single-leg RDL with dowel | 8 reps ea |
| Week 3-4 | |
|---|---|
| 1A. Nordic curl with push-up | 8 reps |
| 1B. Single-leg RDL | 8 reps ea |
| Week 5-6 | |
|---|---|
| 1A. Nordic curl with push-up | 8 reps |
| 1B. Single-leg RDL with bands | 8 reps ea |
2. Perform 3 sets with 1 min 30 secs rest
| Week 1-4 | |
|---|---|
| 2A. Banded kneeling kickback | 12 reps ea |
| 2B. Banded kneeling hip hinge | 12 reps (total) |
| Week 5-6 | |
|---|---|
| 2A. Banded standing kickback | 12 reps ea |
| 2B. Banded kneeling hip hinge | 12 reps (total) |
Cool-down
| Exercise | Duration |
|---|---|
| A. Pigeon stretch | 30 secs ea side |
| B. Pike stretch | 30 secs |
| C. Alternating calf stretch | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
