5.0
(1 rating)
Program Description
Hip/ankle mobility and strength
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedFeb 04, 2024 03:23
- Last EditedSep 07, 2024 06:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Pull Side Lung
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
2
Cossack Rocks
3
10 reps
RPE 6
3
Copenhagen Plank
3
1 mins
RPE 6
4
Sumo Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Abduction Strength - Bands
3
5-10 reps
RPE 6
2
Lateral Hip Stability Barbell
3
10 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Dumbbell)
3
5-10 reps
RPE 8
7
Run
1
30 mins
8
Reverse Hyperextension
3
10 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Plate Pull Side Lung1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks3 Sets
10 Reps
@6
3
Copenhagen Plank3 Sets
1 mins
@6
4
Sumo Squat1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell3 Sets
10 Reps
@6
3
Good Morning3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@6
5
Landmine Twist1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
6
Chest Fly (Dumbbell)3 Sets
5-10 Reps
@8
7
Run1 Set
30 mins
8
Reverse Hyperextension3 Sets
10 Reps
@6
9
Hyperextension3 Sets
10 Reps
@6