Focus: Glute Max + Unilateral Stability

Use the weight that makes the last 2 reps of each strength section challenging to complete

Mobility

• 90/90 Hip Stretch w Lift-Off – 2x10

• Pigeon Pose – 1 min per side

• World’s Greatest Stretch – 45 sec per side

Activation

• Glute March – 3x15

• Standing 45 degree kickback – 3x15, each side

Strength

• Barbell Hip Thrust (2-sec pause) – 4x8

• Contralateral DB RDL – 3x12, each leg

• Cable Abduction (standing) – 3x15, each leg

Core

• Dead Bug w Heel Tap – 3x14

• Side Plank w Leg Lift – 3x10, each side