DAY
PLAN
FORMAT
WARMUPS
MON
WARMUP & ROLLING
WORKOUT A
CARDIO 10-15 MIN IF DESIRED
COOLDOWN
SS 1a: Glute Dominant Exercise
SS 1b: Pull Exercise
https://www.youtube.com/watch?v=7dT4KHtMM-A
TUE
WARMUP & ROLLING
WORKOUT B
CARDIO 10-15 MIN IF DESIRED
COOLDOWN
SS 2a: Quad Dominant Exercise
SS 2b: Press Exercise
WED
REST
THU
WARMUP & ROLLING
WORKOUT A
CARDIO 10-15 MIN IF DESIRED
COOLDOWN
Glute Accessory
FRI
WARMUP & ROLLING
WORKOUT C
CARDIO 10-15 MIN IF DESIRED
COOLDOWN
Linear Core
SAT
YOGA
Lateral Core
SUN
HITT
1. Resistance Band Side Squat Walks,
2. Banded Side Kicks
3. Banded Back Kicks
4. Banded Glute Bridges
Hip Dominant Exercise
WORKOUT A
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 1b
WEEK 2b
WEEK 3b
WEEK 4b
Track
Track
Track
Track
Track
Track
Track
Track
SUPERSET
Bar Hip Thrust
SETS
3
REPS
10-20
15 @ 38#
(bridge)
20 @ 103#
(bridge)
15.12.12 @ 58#
(thrust) too high
weight, bad form?
20 @ 103#
(bridge)
SUPERSET
One Arm Dumbbell Row
(Elbow in/out alternating)
SETS
3
REPS
8-12 EA SIDE
8 @ 10#
12 @ 15#
12 @ 15
12 @ 15#
20 @ 32.5
[goblet]
20 @ 32.5
[goblet]
SUPERSET
Goblet/Bar Box Squat
SETS
3
REPS
10-20
15 @ BW
20 @ 30#
[bar]
Bar/Dumb Bench Press
SETS
3
REPS
8-12
8 @ 28#
12.12.9 @33.5# 12.12.9 #33.5
12.12.9 #33.5
Bar Romanian Deadlift
SETS
3
REPS
10-20
15 @ 20#
10 @ 48#
10 @ 48#
10 @ 48#
Side Lying Abductions
BW or Ankle Weight (On BENCH for deper kicks)
SETS
1
REPS
15-30 EA SIDE
20 EA
20 @ 5# ankle
RKC Plank
SETS
1
20 @ 5# ankle
20 @ 5# ankle
REPS
20-120 SECS
60 secs
40
40
25
25
30
25
Side plank
SETS
1
REPS
20-60 SECS
EA SIDE
30 secs
& did donkey
kicks
& 20
didea,
donkey
sittingkicks
band
20abductions
ea, sitting band
30x30x30,
abductions
& crusty
30x30x30,
side lounges
& crusty
on bench
side lounges
x 20 ea on
legbench
w/ 5# xankle
20 eaweight
leg w/ 5# ankle weight
NOTES:
WORKOUT B
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Track
Track
Track
Track
SUPERSET
Single-Leg Glute Bridge - Elevated / Bottom Up Method
SETS
3
REPS
10-20 EA
15
Front Lat Pulldowns
SETS
3
REPS
8-12
12
Dumb Step Up
SETS
SUPERSET
20
3
12
SUPERSET
REPS
10-20 EA
15 @ 10 #
15 @ 10 #
Dumb Military Press, Standing
SETS
3
REPS
8-12
8 @ 10#
10 @ 10#
BW/Weighted Back Extension
SETS
3
1
3
REPS
10-30
(due to
uncomfortable
position)
10
25. 10. 8.
Side Lying Clam, Banded
SETS
1
1
2
REPS
15-30 EA SIDE
25
25
RKC Plank
SETS
1
2
1
REPS
20-120 SECS
20
35
Side plank
SETS
1
1
1
REPS
20-60 SECS
EA SIDE
15
20
NOTES:
WORKOUT C
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Track
Track
Track
Track
SUPERSET
Glute March, on Bench
SETS
3
3
3
REPS
60 SECS
60
60
Seated Row
SETS
3
3
3
REPS
8-12
12
12
SUPERSET
Bar Parallel Squat (or Goblet Squat)
(put plates under heels, to raise heels)
SETS
3
3
3
REPS
8-12
12 @33#
bar
12. 12. 8 @ 40#
goblet
Dumb Incline Press
SETS
3
3
3
REPS
8-12
8 @ 10#
12 @ 10#
Dumb Single Leg Romanian Dead Lift
SETS
2
2
2
REPS
10-20 EA SIDE
10 @ BW
10 @ 25#
X-Band Walk or Banded Hip Abductions
SETS
1
1
1
REPS
20 REPS
20
20
RKC Plank
SETS
1
2
1
REPS
20-120 SECS
35
40
Rope Horizontal Chop
SETS
1
1
1
REPS
10-15 ea
15
15
& did donkey
kicks 10 ea, sitting band abductions 30x30x30, & crusty side lounges on bench x 10 ea leg w/ 5# ankle weight
NOTES: