Workout 1

Scroll down to see the workout videos!

Equipment:

• 1-2 Weights
• Step Up Surface
• Yoga Block
• Long Resistance Band (Attached around chest level)

Part A

• Squat (Box or Sumo)
• Lateral Step Up
• Lateral Weighted Shifts
• 90/90 Side Body Opener

Part B

• Deadlift
• Single Leg Deadlift or Staggered Stance RDL with Wall Support
• Standing Hip Shift to Movement

Part C

• Reverse Lunge with Row
• Half Kneeling Archer Row
• Half Kneeling Archer Press
• Adductor Side Plank

Warm Up (Optional)

Part A

Part B

Part C

Cool Down Mobility:

These videos are not follow along, but watch to see how to do each mobility exercise and spend 1-2 minutes in each stretch.

1. 90/90 Side Body Opener with Internal Rotation Emphasis:
   1. Start in a 90/90 position, with one leg in front and the other behind.
   2. Place a yoga block under the ankle of the back leg to bring this leg deeper into internal hip rotation.
   3. Reach towards the internally rotated leg to feel more of a stretch in the side of the body.
2. All Fours Hip Shift with Pelvic Tilt:
   1. Start with in a tabletop position with one yoga block under one knee.
   2. Shift your weight towards the elevated hip so you feel more of a stretch in the elevated hip.
   3. Round and arch in your back 10 times, then switch sides.