Sample Day 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