At-Home Strength: Weeks 1-4 Sessions 2 & 4

Advanced athletes can add more challenging variations and/or exert more effort in each rep/set. Strength exercises are our best recommendation to prevent injury, reduce pain, and, most importantly, for overall improved athletic performance. 

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  • Bodyweight Glute Bridge: 3 sets of 20 reps
  • Bodyweight Knee Push-ups: 3 sets of 10 reps
  • Bodyweight Medium Step-up: 3 sets of 10 reps

Note that this video shows a high step-up.
Use a chair.  
  • Bodyweight Bent-Over YTWL: 3 sets of 20 reps
  • Bodyweight Side-Lying Hip Abduction: 3 sets of 20 reps
  • Bodyweight Plank: 2 sets of 40sec

*Glute Training Program adapted from the “Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras and Glen Cordoza.