At-Home Strength: Weeks 13-16 Sessions 1 & 3

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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  • Knee Banded Hip Thrust: 3 sets of 20 reps
  • Knee-Banded Hip Abduction: 3 sets of 20 reps
  • Weighted Stiff Leg Deadlift: 3 sets of 10-15 reps
  • Bodyweight High Step-up: 3 sets of 10-15 reps each leg
  • Decline Plank Pike: 3 sets of 10-15 reps
  • FLutter Kicks: 3 sets of 30 sec
  • Bodyweight Push-Ups: 3 sets of AMAP*

*As Much As Possible