WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms
WORKOUT
Complete 3-5 rounds of each circuit, resting as needed between rounds. Rest 1-2 minutes between circuits. Focus on adding weight or trying more challenging variations; however, make sure that you use a full range of motion. Don’t add weight at the expense of not completing a full range of motion!
CIRCUIT #1:
20 reps Glute Bridge with Squeeze
6-8 reps per side Cossack Squat
8-12 reps per side Side Plank Bench Lift
CIRCUIT #2:
10 reps per side Side Plank Clams
10-15 reps Sumo Squat
10-15 reps Peek-a-boo
COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms
NOTES: Modify moves as needed, and add weight to make moves more challenging if you can still work through a full range of motion. This workout should help activate your glutes, strengthen your adductors while also improving your mobility!
For descriptions of each move, Elite Library Members can click the links below. Not a member, click here to learn more about our Exercise Library or see this post 21 Inner Thigh Moves for a video of the moves.
WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms
WORKOUT
Complete 4 rounds of each circuit. Rest 1 minute between circuits. Do not rest during the 30 seconds of work. Really challenge yourself to move quickly while using a challenging weight. These weights though don’t need to be super heavy to be effective! Move right from one exercise to the next without resting!
