At-Home Strength: Weeks 5-8 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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  • Banded Kneeling Hip Thrust: 3 sets of 20 reps
  • Dumbbell Standing Shoulder Press: 3 sets of 10 reps
  • Dumbell Curtsy Lunge: 3 sets of 10 reps
  • Dumbbell One-Arm Row: 3 sets of 10 reps
  • Extra Range Side-Lying Hip Abduction: 3 sets of 20-30 reps
Additional details
  • Hollow Body Hold: 2 sets of (30sec or AMAP*)

*As Much As Possible

Explanation
Incremental Steps