🦵🏼Goblet Squat (4 sets; 10-12 reps)
Keep torso as upright as possible, maintain neutral spine. Keep heels and toes grounded (feet slightly turned out). Aim for the squat to come just below the knees, elbows coming inside the knees.
🦵🏼RDL to Squat (4 sets; 10-12 reps)
Hinge at the hips or sit hips back to initiate RDL. Keep core engaged. At the bottom of the RDL, bend the knees to bring yourself into a squat (torso will come upwards slightly). Drive through the heels to bring yourself back to the starting position.
🦵🏼Split Squat (4 sets; 8-10 reps each side)
Body should be hinged slightly forward. As you drop into the split squat, knee will come more forward over toes (without lifting the heel). Bring the back knee to the floor and lightly tap. Keep chest open. Press through the front heel and mid foot to return to start.
🔥Superset 1 (3 rounds)🔥
🦵🏼Single Leg Hip Thrust (10 reps each side)
Begin with mid back resting on the bench and one knee lifted to a 90 degree angle at the hip and knee. Upper body/trunk should stay in neutral position. Drive is coming through the planted leg’s Glute and hamstring.
🦵🏼Gluteus Medius Kickback (10 reps each side)
Working leg will be slightly externally rotated to isolate the gluteus medius. Kickback should be at about a 45 degree angle. Move slowly!
🔥Superset 2 (3 rounds)🔥
🦵🏼Bear Plank Hold (30 seconds)
Lift your knees about 1 inch so that they’re floating just above the ground. Keep your chin and head in a neutral position, with your eyes fixed on the floor directly beneath your head. Breathe in and out in a controlled manner while maintaining your brace. Your lower and mid-back should be slightly rounded. Avoid arching your back or letting your stomach drop toward the floor.
🦵🏼Wall Sit (30 seconds)
Knee and hip bend should be at or near 90 degrees. Keep hands off the knees!
Link to workout: https://www.instagram.com/p/CUsyj8lF90a/?utmmedium=copylink