HOME / TRAINING PLANS / SAMPLE WORKOUT FOR STRENGTH
Warm-Up
Hamstring Stretch x 10 ea Leg
Side-Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg
Main Set
Latteral Band Walk 1 min (feel burn)
Single-Leg Deadlift with weight 2 x 6
Glute Bride 1 min ea leg (feel burn)
Single-Leg Hip Thrust 2 x 6
Clams with Band 1 min ea side
Single-Leg sit to stand 2 x 6
Warm-Up
Hamstring Stretch x 10 ea Leg
Side-Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg
Main Set
Latteral Band Walk 1 min (feel burn)
Single-Leg Deadlift with weight 2 x 6
Glute Bride 1 min ea leg (feel burn)
Single-Leg Hip Thrust 2 x 6
Clams with Band 1 min ea side
Single-Leg sit to stand 2 x 6
Warm-Up
Hamstring Stretch x 10 ea Leg
Side-Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg
Main Set
Latteral Band Walk 1 min (feel burn)
Single-Leg Deadlift with weight 2 x 6
Glute Bride 1 min ea leg (feel burn)
Single-Leg Hip Thrust 2 x 6
Clams with Band 1 min ea side
Single-Leg sit to stand 2 x 6
Warm-Up
Hamstring Stretch x 10 ea Leg
Side-Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg
Main Set
Latteral Band Walk 1 min (feel burn)
Single-Leg Deadlift with weight 2 x 8
Glute Bride 1 min ea leg (feel burn)
Single-Leg Hip Thrust 2 x 8
Clams with Band 1 min ea side
Single-Leg sit to stand 2 x 8
Warm-Up
Hamstring Stretch x 10 ea Leg
Side-Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg
Main Set
Latteral Band Walk 1 min (feel burn)
Single-Leg Deadlift with weight 2 x 8
Glute Bride 1 min ea leg (feel burn)
Single-Leg Hip Thrust 2 x 8
Clams with Band 1 min ea side
Single-Leg sit to stand 2 x 8
Warm-Up
Hamstring Stretch x 10 ea Leg
Side-Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg
Main Set
Latteral Band Walk 1 min (feel burn)
Single-Leg Deadlift with weight 2 x 8
Glute Bride 1 min ea leg (feel burn)
Single-Leg Hip Thrust 2 x 8
Clams with Band 1 min ea side
Single-Leg sit to stand 2 x 8
Warm-Up
Hamstring Stretch x 10 ea Leg
Side-Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg
Main Set
Latteral Band Walk 1 min (feel burn)
Single-Leg Deadlift with weight 2 x 10
Glute Bride 1 min ea leg (feel burn)
Single-Leg Hip Thrust 2 x10
Clams with Band 1 min ea side
Single-Leg sit to stand 2 x 10