- Stairs 5 min
- 90/90s x10 ea
- Hip circles x10 ea
- Lunge matrix x6 ea
- Banded glute bridges x15
Workout
- Sumo deadlifts 3 sets of 8 reps, include 1-3 warm up sets working up to a heavy weight
- Hip thrusts 4 sets x15,12,10,8 as reps decrease, weight increases
- DB RDL’s 3 sets of 10-12 reps
- Lying hamstring curl 10 sets of 10 reps with 10 seconds of rest in between
- Seated abductions 4 sets of 12-15 reps
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Cool Down
- Cardio of choice
- Foam roll
- stretch
Designed by: Anika Erickson, CPT, CNC, GFI
