Week One

Day One
https://www.youtube.com/watch?v=BHBI-
Dynamic Couch Stretch x1 min each side aRhSdGQ
Use heaviest band possible plus mod-
erate weight (KB or DB) and perform
2x20 reps. Focus on fully openings
hips each rep (not extending lumbar https://www.youtube.com/watch?v=ihzI-
Band Hip Hinge spine) 4UEG1XM
3x3 fighting hard to keep upright https://www.youtube.com/watch?v=kT-
Hip Hurdles posture gWkHKoVS8

Day Two
https://www.youtube.com/watch?v=nsN-
Foam Rolling x30 seconds each side gOvadwNg
Rear Foot Elevated Split 2x20 each leg - 3 count lowering, up https://www.youtube.com/watch?v=MY-
Squats (RFESS) fast RieXRFN00
Tall Kneeling Anti Extension 4x15 (done between each set of https://www.youtube.com/
Press RFESS) watch?v=lMORXpbWbI8

Day Three
https://www.youtube.com/watch?v=I-
Bretzel 2x15 each side UuqBc8sXcs
https://www.youtube.com/
Reverse Leg Raise 5x5 each side with 3 count lowering watch?v=-CRNc9InpVA
4 sets to fatigue. Each set is kicking on
Front Plank with Hip Exten- one side only. Switch legs each set. (2 https://www.youtube.com/
sion sets per leg total) watch?v=1D6L_362vzI

Day Four
https://www.youtube.com/watch?v=MTxb-
Hip Flexor Stretch & Press 2x15 each side BA4XucY
4 sets to fatigue. Perform hip thrusts https://www.youtube.com/watch?v=NiioE_
Psoas March between each set gJrQA
Hip Thrust Progression - 4 sets to fatigue between sets of pso- https://www.youtube.com/watch?v=PY-
Double Leg or Marching as march YJI93iFw

Week Two
Day One
https://www.youtube.com/watch?v=BHBI-
Dynamic Couch Stretch x1 min each side aRhSdGQ
Use heaviest band possible plus mod-
erate weight (KB or DB) and perform https://www.youtube.com/watch?v=ihzI-
Band Hip Hinge 3x15 reps 4UEG1XM
https://www.youtube.com/watch?v=kT-
Hip Hurdles 5x3 gWkHKoVS8

Day Two
https://www.youtube.com/watch?v=nsN-
Foam Rolling x30 seconds each side gOvadwNg
Rear Foot Elevated Split https://www.youtube.com/watch?v=MY-
Squats 2x20 each leg RieXRFN00
Tall Kneeling Anti Extension 4x15 (done between each set of https://www.youtube.com/
Press RFESS) watch?v=lMORXpbWbI8

Day Three
https://www.youtube.com/watch?v=I-
Bretzel 2x15 each side UuqBc8sXcs
https://www.youtube.com/
Reverse Leg Raise 5x5 each side with 3 count lowering watch?v=-CRNc9InpVA
 4 sets to fatigue. Each set is kicking on
Front Plank with Hip Exten- one side only. Switch legs each set. (2 https://www.youtube.com/
sion sets per leg total) watch?v=1D6L_362vzI

Day Four
https://www.youtube.com/watch?v=MTxb-
Hip Flexor Stretch & Press 2x15 each side BA4XucY
4 sets to fatigue. Perform hip thrusts https://www.youtube.com/watch?v=NiioE_
Psoas March between each set gJrQA
Hip Thrust Progression - 4 sets to fatigue between sets of pso- https://www.youtube.com/watch?v=PY-
Double Leg or Marching as march YJI93iFw

Week Three
Day One
https://www.youtube.com/watch?v=BHBI-
Dynamic Couch Stretch x1 min each side aRhSdGQ
https://www.youtube.com/
Reverse Leg Raise 3x5 each side with 5 count lowering watch?v=-CRNc9InpVA
Hip Thrust Progression - 4x max with focus on driving hips https://www.youtube.com/watch?v=PY-
Single Leg or Marching through full range of motion! YJI93iFw

Day Two
https://www.youtube.com/watch?v=nsN-
Foam Rolling x30 seconds each side gOvadwNg
https://www.youtube.com/watch?v=7P-
Hip Flexor Isometric Holds 10 holds x 5 seconds mC1KG0hc8
https://www.youtube.com/watch?v=awXl-
RKC Plank 5 holds x10 seconds rvnr-QE

Day Three
https://www.youtube.com/watch?v=I-
Bretzel 2x15 each side UuqBc8sXcs
https://www.youtube.com/watch?v=-
Half Kneeling Hinge & Press 2x15 each side fa3YZqaigFU
One set to fatigue between each set https://www.youtube.com/watch?v=awXl-
Bridging Psoas Press of the above (4 total sets) rvnr-QE

Day Four
https://www.youtube.com/watch?v=MTxb-
Hip Flexor Stretch & Press 2x15 each side BA4XucY
4 sets to fatigue (use resistance bands
around knees if available) with focus https://www.youtube.com/watch?v=fmH-
Feet Elevated Bridges on full range of motion dX4xL3d0
3 sets max reps each side between
each set of bridges. Use bent knees if https://www.youtube.com/watch?v=wGKz-
Side Plank Hip Abduction unable to perform with knees straight PXyWHLo
 Week Four
Day One
https://www.youtube.com/watch?v=BHBI-
Dynamic Couch Stretch x1 min each side aRhSdGQ
https://www.youtube.com/
Reverse Leg Raise 5x5 each side with 5 count lowering watch?v=-CRNc9InpVA
Hip Thrust Progression - 4x max with focus on driving hips https://www.youtube.com/watch?v=PY-
Single Leg or Marching through full range of motion! YJI93iFw

Day Two
https://www.youtube.com/watch?v=nsN-
Foam Rolling x30 seconds each side gOvadwNg
https://www.youtube.com/watch?v=7P-
Hip Flexor Isometric Holds 10 holds x 5 seconds mC1KG0hc8
https://www.youtube.com/watch?v=awXl-
RKC Plank 5 holds x10 seconds rvnr-QE

Day Three
https://www.youtube.com/watch?v=I-
Bretzel 2x15 each side UuqBc8sXcs
https://www.youtube.com/watch?v=-
Half Kneeling Hinge & Press 2x15 each side fa3YZqaigFU
One set to fatigue between each set https://www.youtube.com/watch?v=pESP-
Bridging Psoas Press of the above (4 total sets) n7iBFcc

Day Four
https://www.youtube.com/watch?v=MTxb-
Hip Flexor Stretch & Press 2x15 each side BA4XucY
4 sets to fatigue (use resistance bands
around knees if available) with focus https://www.youtube.com/watch?v=fmH-
Feet Elevated Bridges on full range of motion dX4xL3d0
3 sets max reps each side between
each set of bridges. Use bent knees if https://www.youtube.com/watch?v=wGKz-
Side Plank Hip Abduction unable to perform with knees straight PXyWHLo