The goals for this month are hip flexor strength (gymnastic drills and Pilates to strengthen, Bulgarian split squats to extend), and glute strength (Romanian deadlifts + single-leg hip thrusts): March single sets 2x and April 3x.
Gymnastic Drills + Pilates
Time - 15min
Kneeling Hip Flexor Hurdle
Builds control and stability in the hip, strengthens hip flexor muscles, and improves balance
Repeat 5 times on each leg
Kneeling Leg Extension Drill
Strengthens hip flexor muscles and challenges overall body control
Repeat 5 times on each leg
Double Leg Stretch
Strengthens powerhouse, challenges torso stability, and improves coordination
Repeat 10 times
One Leg Circle
Stretches the back line of the leg, improves upper body and pelvic stability, focuses on spinal rotation, and secret abdominal workout!
Repeat 5 times on each leg
Main Phase
Time - 45min
Front Foot Elevated Lunge
Strengthens glute and quad muscles, improves knee stability, and balance
2 sets 12 x 10kg 2 dumbbells
2 min rest in between sets
Bent-Over Row
Strengthens the lats, traps, and rhomboids, improving posture and back strength
2 sets 12 x 10kg dumbbell
2 min rest in between sets
Single Leg Hip Thrust
Strengthens the back of the leg muscles, and addresses differences in strength between the left and right legs
2 sets 12 x 10kg 1 dumbbell
2 min rest in between sets
Chest Press
Strengthens chest muscles and enhances shoulder stability
2 sets 12 x 10kg 2 dumbbells
2 min rest in between sets
Romanian Deadlift
Strengthens the posterior chain, helping build lower-body strength, encourages a strong hip hinge pattern
sets 12 x 10kg 2 dumbbells
2 min rest in between sets
Cool Down
Time - 10min