At-home Strength: Weeks 9-12 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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  • Dumbbell Hip Thrust: 3 sets of 20 reps
  • Dumbbell Bench Press: 3 sets of 10-15 reps
  • Bulgarian Split Squat: 3 sets of 10 reps each leg
  • Weighted Singlet-leg RDL: 3 sets of 10 reps
  • Side-Lying Hip Raise: 3 sets of 10 reps
  • RKC Plank: 3 sets of (30 sec – AMAP*)
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*As Much As Possible