FITA-U Performance Centre – Online Hybrid Program

Mobility & Activation

5 x Inch Worms

10 x Jefferson Curls

20 x Split Squat Adductor Extensions

10 x Worlds Greatest Stretch

5 x Glute Walk Outs

Strength – A Series

A1): Hip Thrust (4 x 10 @ 30X3)

Video Demo: https://youtu.be/twl9YqRLlHI

A2): RDL (4 x 10 @ 50X0)

Rest 60 sec between sets

Video Demo: https://youtu.be/4I1H4aaWEgg

Strength – B Series

Glutes & Hamstring Circuit (No Measure)

8 x Single Leg RDL’s

8 x Curtsy Lunge per side

16 x Glute Bridges

30 sec of Deadbugs

Rest 75 sec between sets

Cool Down

Hips & Hamstring Stretches (No Measure)

Hips – Lunge with Reach (60 sec per side)

Hamstrings – Forward Bench (90 sec)
Video Demo: https://youtu.be/GrPI-zfL3rY