DAY 1

[D1] excercise routine

  • Goblet Squats
    (2-3 Sets × 10–12 Reps)

  • Swiss Ball Leg-Curls
    (2-3 Sets × 10–12 Reps)

  • Lateral Barbell Lunge*

  • Resisted Lateral Walk
    (2-3 Sets × 10–12 Reps)

  • Resisted Hip Rotations
    (2-3 Sets × 8–12 Reps)

  • Rotational Dumbbell RDL
    (2-3 Sets × 8–10 Sets)

  • Cable Catch Deceleration
    (2-3 Sets × 8–10 Sets)

  • Rotational Forward Lunges
    (2-3 Sets × 6–8 Sets)