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Hip/ankle mobility
by Shelby G.
87 athletes joined
5.0
(1 rating)
Program Description
Hip/ankle mobility and strength
Program Overview
Level
Beginner, Novice
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
30 minutes
Created
Feb 04, 2024 03:23
Last Edited
Jun 19, 2024 06:25
down_app
Week 1
1 / 12 Weeks
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
Day 1
1
Plate Pull Side Lung
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
2
Cossack Rocks
3 Sets
10 Reps
@6
3
Copenhagen Plank
3 Sets
1 mins
@6
4
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Run
1 Set
30 mins
@6
Day 2
1
Unilateral Abduction Strength - Bands
3 Sets
5-10 Reps
@6
2
Lateral Hip Stability Barbell
3 Sets
10 Reps
@6
3
Good Morning
3 Sets
10 Reps
@6
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
5
Landmine Twist
1 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
Run
1 Set
30 mins
8
Reverse Hyperextension
3 Sets
10 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6