You pay early. You pay often.
WARM-UP (Hip Mobility Priority — 6–8 minutes)
Elevated 90/90 Hip Switch – 6–8 reps
Standard 90/90 Transitions – 6 / side
Hip Airplanes (assisted) – 2 / side
Deep Squat Hip Shifts (supported) – 5 / side
Then move straight into work.
BLOCK 1 — 100 AIR SQUATS (DESCENDING SETS)
Total = 100 reps
Descending example (adjust as needed):
40
30
20
10
Rules:
Full depth every rep
Smooth cadence (don’t sprint the first set)
Rest only as needed between sets
Once you start, finish the full 100 before moving on
Intent:
Flood quads, glutes, and hips with blood and fatigue before loading.
BLOCK 2 — GOBLET SQUATS (VOLUME UNDER LOAD)
4 sets
12–15 reps
Moderate kettlebell or dumbbell
Heels elevated on plates, wedge, or slant board
3-second controlled descent
Strong, vertical drive up
Rest: 60–75 seconds
Coaching Cues
Stay tall through the torso
Knees travel forward comfortably
Sit straight down between the heels
Let quads take the load while glutes assist
No bouncing at the bottom
Why Heel Elevation Here
Reinforces deep squat mechanics under fatigue
Increases quad stimulus after the 100 air squats
Reduces hip pinch for tired hips
Complements Nordics by balancing quad ↔ hamstring stress
BLOCK 3 — HAMSTRINGS (NORDICS)
4 sets
4–6 reps
Slow eccentrics (3–5 sec down)
Hands assist on the way up if needed
Rest: 90 seconds
Intent:
Posterior-chain resilience and knee protection.
BLOCK 4 — DIRECT HIP FLEXOR STRENGTH
3 rounds
Seated Single-Leg Hip Flexor Raises (Dumbbell Anchor)
Setup:
Sit on bench or box
Lean torso back ~30–45°
One foot presses against or hooks under a dumbbell on the floor
Execution:
Drive knee upward against resistance
Lift foot 4–6 inches
Control back down
Prescription:
10–12 reps / side
2 sec up / 3 sec down
Final rep → 10-second hold at top
Rest: 45–60 seconds
BLOCK 5 — REVERSE ABDUCTOR / GLUTE MED FINISHER
Booty Shuffle / Booty Walks
3 rounds
Setup:
Sit on floor
Legs extended or softly bent
Hands off floor if possible (light assist allowed early)
Execution:
Lift one hip at a time
Crawl forward using glutes and abductors
Alternate sides
Prescription:
20–30 steps forward
Optional: 20 steps backward
Rest: 45–60 seconds
Cue:
Think “drag the floor apart with your hips.”
OPTIONAL FINAL BURN (IF YOU WANT IT)
1 round only
Wall Sit – 60 seconds
Frog Pumps – 40 reps
Standing Hip CARs – 1 slow rep / side
SESSION INTENT
Early fatigue → better movement honesty
Goblet squats reinforce depth under tired hips
Nordics balance quad volume
Hip flexors get real strength work, not stretching
Booty shuffles finish abductors without bands or standing load