DAY 1: LOWER BODY LIFT + LIGHT AEROBIC CONDITIONING (LACTIC FLUSH)

Goal: Unilateral strength, posterior chain emphasis, hip/trunk dissociation, lactic flush recovery.

PREHAB & ACTIVATION PROTOCOL

  • Single-Leg Glute Bridge with Band – 2x10/side
    Band just above knees. Push through heel, extend hips while keeping pelvis square.
    🎥 Video Demo

  • Quadruped Fire Hydrants + Circles – 2x6/side (forward + reverse)
    Open hips, improve femoral control in transverse plane.

HIP AND TRUNK MOBILITY

  • Bretzel Stretch 2.0 – 2x30s/side
    Opens thoracic spine, hip flexors, and quads together.
    🎥 Video Demo

  • Standing Lateral Lunge + Overhead Reach – 2x5/side
    Mobilizes adductors and lateral chain while integrating breath.

STATIC WARM-UP

  • Pigeon Stretch – 30s/side

  • Couch Stretch – 30s/side

  • Hamstring Stretch on Wall – 30s/side

DYNAMIC WARM-UP

  • Banded Lateral Walks – 2x10 steps each way

  • Skater Bounds – 2x10 reps

  • Reverse Lunges + Overhead Reach – 2x10 reps

  • Hip Circles + Leg Swings – 10 reps each direction

MAIN LIFTS

  • Barbell Rear-Foot Elevated Split Squat (RFESS) – 4x6/leg
    Elevate back foot, keep front shin vertical. Full range under control.

  • Trap Bar RDL (Straight Leg) – 4x5
    Emphasizes glute-hamstring length under load. Soft knees, flat back.

ACCESSORY LIFTS

  • Step-Through Lunges (Sandbag or DBs) – 3x6/side
    Full step-through from front to reverse lunge – train gait, glute drive.

  • Side-Lying Hip Lifts – 2x10/side
    Lateral glute + trunk activation. Top leg lifts, pelvis stays stacked.

ROTATIONAL WORK

  • Landmine Rotations – 3x6/side
    Pivot off back foot, rotate torso explosively.
    🎥 Video Demo

LIGHT AEROBIC CONDITIONING (LACTIC FLUSH)

Choose any low-impact modality:

  • Assault Bike: 15 min steady @ 135–150 bpm

  • Erg (Row or Ski): 3 rounds of 5 min w/ nasal-only breathing

  • Brisk Incline Walk: 20 minutes @ conversational pace

POST-RECOVERY WORK

  • Wall Assisted Psoas Stretch w/ Breathing – 2x5 breaths/side
    Deep release for hip flexors tied to lumbar/shoulder health.

  • Foam Roll Sequence:
    Quads → Glutes → Adductors → Mid-Back (1–2 min each)

NUTRITION PRESCRIPTION

Post-Lift + Aerobic Session:

  • 40–50g protein (whey isolate, chicken, egg whites)

  • 50–70g carbs (fruit, oats, rice)

  • Add sodium or electrolytes (e.g., LMNT, Nuun) to rehydrate

  • Omega-3 fatty acids (fish or 1–2g supplement)

  • Optional: Collagen + Vitamin C shake mid-morning to support soft tissue