| Day | Theme | Duration |
|---|---|---|
| Monday | Glute + Hip Strength | 45 min |
| Tuesday | Upper Pull & Rotational Core | 40 min |
| Wednesday | Mobility / Activation | 25 min |
| Thursday | Power & Lateral Movement | 40 min |
| Friday | Upper Push + Posterior Chain | 45 min |
| Saturday | Agility + Conditioning | 35 min |
| Sunday | Long Mobility & Soft-Tissue | 25 min |
| Exercise | Reps | Notes |
|---|---|---|
| Glute Bridge → single-leg | 15–20 (or 10/leg) | Focus on glute engagement |
| Side-Lying Band Abduction | 15/side | Control the movement |
| Standing Band Hip-Flexor March | 20 total | Keep torso tall |
| Dead-Bug | 10 slow | Maintain flat back |
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Single-Leg Hip-Thrust | 3 × 10-12/leg | Add 15-lb DB on lap |
| Bulgarian Split Squat | 3 × 8-10/leg | Slight forward lean |
| Banded Crab Walk | 3 × 12 steps/side | Superset with Hip-Flexor March |
| Standing Band Hip-Flexor March | 3 × 10/leg | Superset with Crab Walk |
| Dead-Bug | 3 × 10 | Control the movement |
| 90-90 Hips & Hip-Flexor-to-Hamstring Stretch | 60 s/side | Deep stretch |
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Pull-Ups | 4 × max-1 | Leave 1 rep in tank |
| Bent-Over DB Row | 3 × 8-12 | Squeeze shoulder blades |
| EZ-Bar Curl | 3 × 10 | Control eccentric |
| Band Face-Pull-Apart | 3 × 15 | External rotation focus |
| Pallof Press | 3 × 12-15/side | Anti-rotation |
| Tall-Kneel Band Wood-Chop | 2 × 15/side | Core stability |
| Exercise | Duration/Reps | Notes |
|---|---|---|
| Hip CARs | 5/side | Full range of motion |
| World’s Greatest Stretch | 5/side | Dynamic movement |
| Side-Plank Clamshell | 2 × 15/side | Glute med activation |
| Bird-Dog | 2 × 12 | Opposite arm/leg |
| Figure-4 & Lumbar Twist | 60 s/side | Deep hip stretch |
| Finish: Daily Activation | 1 round | Light activation |
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Kettlebell Swing (62 lb) | 5 × 15 | Hip hinge power |
| Lateral Goblet Lunge (25 lb) | 3 × 8-10/side | Sit back into hip |
| Reverse Lunge → Knee-Drive (15 lb) | 3 × 10/leg | Explosive knee drive |
| Side-Plank with Top-Leg Abduction | 3 × 30 s/side | Stability + strength |
| Adductor Rock-Backs + 90-90 Flow | 2 rounds | Mobility flow |
| Exercise | Sets × Reps | Notes |
|---|---|---|
| EZ-Bar Overhead Press | 4 × 6-8 | Vertical push strength |
| Push-Ups (feet elevated) | 3 × AMRAP | To technical failure |
| Single-Arm DB RDL | 3 × 10/leg | Balance + hamstring |
| Skull-Crusher | 3 × 10-12 | Tricep isolation |
| Band Reverse-Fly | 2 × 15 | Rear delt activation |
| Hollow-Body Leg Drop | 3 × 8-12 | Core stability |
| Drill | Work : Rest | Rounds | Notes |
|---|---|---|---|
| Band-Resisted Lateral Shuffle | 20 s : 40 s | 6 | Stay low, fast feet |
| KB Farmer Carry (62 lb) | 30 m walk : 30 s | 4 | Upright posture |
| Standing Band Wood-Chop | 8/side → 30 s rest | 4 | Rotational power |
| Plank Walk-Out → Push-Up | 2 × 12 | Core + upper body |
| Activity | Duration | Notes |
|---|---|---|
| Yoga Flow | 20 min | Sun salutes, pigeon, deep lunges |
| Foam Rolling | 10 min | Calves, quads, IT-band, glutes |
| Light Band Pump | 5 min | Pull-aparts, OH triceps, curls (15 reps each) |
Hip-extension move targeting glute max and hamstrings. Press through heels, rib-cage down, avoid arching lower back. Detailed guide
Lie on side, band around ankles; lift top leg slightly behind mid-line to hit glute med/min. Video demo
Loop band under both feet; alternate high-knee drives keeping torso tall. Bonus: anti-rotation core engagement.
Supine core drill — extend opposite arm & leg while lumbar stays flat. How-to guide
Upper back on couch, one foot planted. Drive hips until torso-thigh line is straight.
Rear foot on chair; descend until front thigh is parallel. Form tips
Mini-band above knees; maintain athletic squat stance and step laterally.
Hip hinge to ~45°, pull dumbbell to ribcage, pinch shoulder blades.
Anchor band at eye-height; pull to face with external-rotation emphasis.
Anchor band chest-height, press arms straight resisting rotation. Quick demo
High-to-low diagonal press using anchored band. Apartment-friendly rotational power.
Hinge-driven hip snap — swing KB to chest height, arms relaxed. Step-by-step guide
Hold dumbbell at chest; step sideways, sit back into hip, keep trail leg straight.
Side plank on forearm; top knee opens against band — great for glute med/min.
Hold dumbbell in opposite hand; hinge until stretch in hamstring, keep hips level. Video demo
Loop long band around waist, anchor to door; shuffle sideways fast, stay low.
Walk holding KB at side, ribs down, shoulders level. Benefits: grip, core, posture. Article
Quadruped; extend opposite arm & leg, keep hips square. PT demo
Dynamic lunge-rotation combo hitting hips, T-spine, ankles. Overview
Controlled Articular Rotations for the hip joint — stand tall or in quadruped and move hip slowly through its full range to maintain mobility and joint health.
Lie on back, cross ankle over opposite knee (figure-4) then gently pull legs toward chest while rotating knees across body for a combined glute and lower-back stretch.
Step back into a reverse lunge then drive the rear knee forward and up explosively. Emphasizes single-leg power, balance, and hip flexor strength.
Kneel with one leg extended sideways (adductor rock-back) and rock hips backward to stretch groin, then flow into 90-90 hip rotations for internal/external mobility.
Start in hollow-body hold (lower back pressed into floor), lower straight legs toward ground with control, then raise back without losing core tension.
Last updated: June 24, 2025