Free workout, Week 12: Bulletproof hips

WARM-UP:

 

Ex.1 Superset

• DB screwdriver, 20 rotations each arm
• Rock & rollers, 10 reps
• Inverted alternating toe touch, 8-8

Sets: 2

Rest between sets: 45 sec – 1 min

 

WORKOUT:

Ex.1 Weighted hip abduction

Sets: 3

Reps: 8-10 each

Rest between sets: 45 sec – 1 min

 

Ex.2 GHD full ROM Copenhagen plank ISO

Sets: 3

Reps: 20-30 sec each

Rest between sets: 45 sec – 1 min

 

Ex.3 Glute flexion/extension kickback

Sets: 3

Reps: 8-10 each

Rest between sets: 45 sec – 1 min

 

Ex.4 Full ROM hip flexion

Sets: 3

Reps: 8-10 each

Rest between sets: 45 sec – 1 min

 

Ex.5 Sidelying HIP IR w/hip shift

Sets: 3

Reps: 1x 10 sec each

Rest between sets: 45 sec – 1 min