Lower Body, Core - Hip Extension ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Friday, 20 September 2024
Daily Workout
Lower Body, Core
- Hip Extension
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Manage
Jump Rope
Jump Rope
60-300s total
▼
Manage
Jumping Jacks
60-300s total
▼
Manage
Reaching Rond de Jambe
30s total
▼
Manage
ATG Split Squat
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
▼
Manage
Bird Dogs
Dumbbells
Resistance Bands
Mini Loop Bands
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
Last
:
100#
▼
Manage
High Clamshells
30s total
▼
Manage
Karaoke
30-60s total (ea. side)
▼
Workout
Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.
Manage
Glute Bridge
Barbell
Dumbbells
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
Last
:
60#
▼
Manage
Frog Pump Hip Thrusts
Mini Loop Bands
Dumbbells
Barbell
Dumbbells
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
▼
Manage
Elevated Frog Pumps
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
▼
Manage
⚠
Two-Handed Kettlebell Swings
Dumbbells | Kettlebells
4 sets of 15-30s
▼
Manage
Toe Raises
Resistance Bands
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
Last
:
30#
▼
Manage
One-Leg Straight-Leg Calf Raises
Dumbbells | Kettlebells
3 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
▼
Manage
Single Leg Wall Sit
Dumbbells | Kettlebells
4 sets of 15-30s holds (ea. side)
▼
Manage
Flying Lizard Stretch
4 sets of 15-30s holds (ea. side)
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Prehab
Use light weights, if any. Rest between sets for 30s or less for muscular endurance.
Manage
Visvamitrasana
3 sets of 30s holds
▼
Manage
Kegals
3 sets of 10 reps
Hold the peak of each rep for 3s.
▼
Manage
⚠
Quadruped Deep Cervical Extensor Strengthening
3 sets of 30s
▼
Cooldown
Remember to breathe. Expand your awareness.
Manage
Eagle Legs Stretch
Hold for 30-60s total
▼
Manage
Camel Stretch
Hold for 30-60s total
▼
Manage
Head to Knee
Hold for 30-60s total
▼
Manage
Cat/Cow Stretch
30-60s total
▼
Manage
Fish out of Hero Stretch
Hold for 30-60s total
▼
Manage
Bird Watching
Hold for 300s total
▼
Be mindful of your posture throughout the day, and realign yourself regularly.
Expose your eyes to natural light.
