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HOME / TRAINING PLANS / SAMPLE WORKOUT FOR STRENGTH

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 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

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 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

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 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

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 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

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 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

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 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

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 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