Sample Day 1

Posterior Chain Activation #1

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 Dead lift 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

Sample Day 3

Posterior Chain Activation #1

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 Dead lift 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

Sample Day 5

Posterior Chain Activation #1

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 Dead lift 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

Sample Day 8

Posterior Chain Activation #1

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 Dead lift 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

Sample Day 10

Posterior Chain Activation #1

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 Dead lift 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

Sample Day 12

Posterior Chain Activation #1

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 Dead lift 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

Sample Day 15

Posterior Chain Activation #1

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 Dead lift 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