Workout Instructions
A1:
Barbell Deadlift
3 sets, 6 reps
Cues
- Bend at your hips and knees to lower your body and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Push through your heels and drive your hips forward as you stand up, keeping the barbell close to your body.
- Once you've reached a standing position, squeeze your glutes at the top of the movement to fully engage the muscles of the hips and lower back.
B1:
DB Curtsey Lunge
3 sets, 10 reps
Cues
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand by your sides.
- Lower your body down into a lunge position by bending both knees, keeping your torso upright and your chest lifted.
- Push through the heel of your front foot to return to the starting position, driving your body back up to a standing position.
C1:
Glute Mid Kick Back
3 sets, 12 reps
Cues
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand by your sides.
- Lower your body down into a lunge position by bending both knees, keeping your torso upright and your chest lifted.
- Push through the heel of your front foot to return to the starting position, driving your body back up to a standing position.
D1:
Bench Hamstring Bridge
3 sets, 10 reps
Cues
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand by your sides.
- Lower your body down into a lunge position by bending both knees, keeping your torso upright and your chest lifted.
- Push through the heel of your front foot to return to the starting position, driving your body back up to a standing position.
E1:
Lateral Banded Walks
3 sets, 20 reps
Cues
- Stand with your feet hip-width apart and your knees slightly bent. Maintain a slight bend in your hips and knees throughout the exercise.
- Maintain tension on the resistance band by keeping your knees pressed outward against the band.
- Take small, controlled steps to the side, focusing on maintaining tension on the resistance band and feeling the muscles of your hips working.
F1:
Seated Hip Abduction
3 sets, 20 reps
Cues
- Focus on squeezing the muscles on the outside of your hips as you push against the resistance.
- Avoid letting your upper body lean to one side or rounding your lower back as you perform the movement.
- Aim to move your knees outward as far as possible without compromising your form or feeling discomfort.
