Warm-Up Suggestions:
- Treadmill (low speed)
- Stair Climber (low speed)
- Lateral Band Walk
- Banded Good Morning
- Bodyweight Glute Bridge
- Leg Throws
Workout:
1A. Barbell Hip Thrust
- 60% 1RM x 12 reps
- 70% 1RM x 8 reps
- 80% 1RM x 6 reps
- 85% 1RM x 4 reps
- 87.5% 1RM x 4 reps
Rest 2:30
2A. Barbell Reverse Lunge: 4 sets x 6-8 reps
2B. Seated Leg Curl: 3 sets x 12 reps
Rest 1:30
3A. Dumbbell RDL: 3 sets x 10-12 reps
3B. Lateral Band Walk: 3 sets x 20/leg
Rest 1:30
4A. Adductor Machine: 3 sets x 15 reps
4B. Adductor Machine: 3 sets x 15 reps
Rest 1:00
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
