Restore: the hips program
stability and strength
Use these 5 to 10-minute follow-along circuits to train!
Sometimes it is just better and more fun to have someone to follow along and train with, so that’s what this area is all about.
Here’s your GOAL: Move as quickly between the exercises as you can, without sacrificing form (not easy, trust me!). By moving quickly between, we get a nice metabolic boost and remain supremely time-efficient!
You’ll find a variety of circuits with all manner of mixed movements, all with the same mission: to train the stability and strength of the entire hip girdle! Rock on!
Listen to whatever pleases you and helps you bring the energy and focus and intensity! Keep it fun!
Workout #1: Hip-Hinging PRACTICE >> 2-Leg Deadlifting (6:09)
We will spend a few minutes practicing our hip-hinge, using a couple of different “tools” for feedback and kinesthetic awareness, and then get into our main set in this session:
3x 1 minute of two-leg deadlift! Take as much rest as you need between sets but as little as possible.
Go at your own speed, just as Terry in doing in this video.
Focus on form first, pattern well! At this early stage of training, that’s our goal!
Workout #2: Crab Bridge >> Whammy Clammy >> Basic Clams (5:06)
Workout #3: Crab Bridge >> Lateral Lunging >> RFESS – EQI >> Lateral Lunging >> Crab Bridge (6:07)
Start today with Crab Bridge as a warm-up (make sure you have a mini band on). Let’s dial in stability and then move on.
*5 to 7x Lateral Lunges left;
*5 to 7x Lateral Lunges right;
*3o-seconds RFESS EQI (both sides!)
Repeat the set of Lateral Lunges for both sides.
Then finish again with Crab! 🙂
Remember, try to move continuously. As always, groove great patterns and build solid true strength.
Workout #4: Hip-Hinge Practice >> 2-Leg Deadlift >> Single Leg Deadlift (4:30)
Workout #5: The Whammy Clammy >> RFESS-EQI! (5:55)
Start with 1 set of Whammy Clammy. Get the most from this.
Then move to 1 minute each (both sides) of RFESS-EQI!
Then return and see what you have left for another set of Whammy Clammy.
Both of these two movements are equally EVIL! So challenging. Let’s bring it for 5 minutes – we know we’ll be better when we’re done, guaranteed!
Workout #6: Crab Bridge >> Hip Thrusting to the Max! >> Crab Bridge (4:30)
Workout #7: 2-Leg Deadlift >> Single Leg Deadlift >> Hip Thrusting! (7:16)
Workout #8: Grooving the Hip Series Groove! (5:23)
Workout #9: Hip Series >> Toe-Press Squat >> Single-Leg Deadlift! (5:16)
In this one, we’re combining the two Hip Series exercises with the Toe-Press Squat and Single-Leg Deadlift for a hip party like no other! 5 minutes of fun- let’s go!
Workout #10: Crab Bridge >> Side-Lying Hip Bridge >> Mini-Band Side Step >> Toe-Press Squat (5:44)
Workout #11: Bodyweight RFESS >> RFESS EQI >> Hip Thrusting to the Max! (6:55)
Workout #12: Side-Lying Hip Bridge >> RFESS EQI >> Hip Thrusting >> RFESS EQI (7:50)
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