Warm-Up Suggestions:
- Treadmill (low speed)
- Leg Throws
- Lunge and Twist
- Lateral Band Walk
- Bootlegged Squat
- Banded Good Morning
- Hip Circles
Workout:
1A. Dumbbell Sumo Deadlift: 4 sets x 6-8 reps (heavy)
1B. Lying Leg Curls: 4 sets x 8-10 reps (heavy)
Rest 2:00
2A. Barbell RDL: 4 sets x 12 reps
2B. Lateral Band Walk: 4 sets x 20 reps/side
Rest 1:30
3A. Single-Leg RDL: 3 sets x 10 reps/side
3B. Dumbbell Bulgarian Split Squat: 3 sets x 8 reps/side
Rest 1:30
4A. Yoga Ball Leg Curl: 3 sets x 10 reps
4B. Single-Leg Glute Bridge Hold: 3 sets x 30 seconds/leg
Rest 1:30
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
