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week 1 day 1:
stretch
donkey kicks x25
fire hydrants x25
clamsx25
hip thrust 3x15
box squat 3x15
kickbacks 3x15
step up with lunge 3x10
week 2 day 2:
stretch
donkey kicks x25
fire hydrants x25
clamsx25
band side walk 3x20
band sumo walk 3x20
frog pumps 3x15
squat bouncer 3x20
week 1 day 3
rest
week 1 day 4
stretch
donkey kicks x25
fire hydrants x25
clamsx25
curtsy lunge 3x15
elevated glute bridge 3x15
hamstrung curl 3x15
lunges 3x20
week 1 day 5
stretch
donkey kicks x25
fire hydrants x25
clamsx25
goblet squat 3x15
bulgarian split squat 3x12
hip abduction 3x30 t
side kicks 3x15
week 1 day 6
rest
week 1 day 7
rest
week 2 day 1
stretch
straight leg raises x25
side step squats x25
clams x25
single leg hip thrust 3x12
single leg box squat 3x12
step up with kick back 3x12
weighted donkey kick 3x12
week 3 day 2
straight leg raises25
side step squats x25
clams x25
band side walk 3 times 20
band sumo walk 3 times 20
frog pumps 3 times 15
squat bouncer 3 times 20
week 2 day 3
rest
week 2 day 4
stretch
straght leg raises times 25
side step squats times 25
clams times 25
romanian deadlift 3 times 15
hamstring curl 3 times 15
single leg elevated glute brigdge 3 times 15
kneeling squat 3 times 15
week 2 day 5
stretch
straight leg raises times 25
side step squats times 25
clams times 25
hip abduction 3 times 30
side step ups 3 times 15
lunges 3 times 20
goblet quat 3 times 15
week 2 day 6
rest
week 2 day 7
rest
week 3 day 1
stretch
donkey kicks times 25
fires hydrants times 25
clams times 25
hip thrust times 3 times 15
box squat 3 times 15
kickbacks 3 times 15
stepup with lunge 3 times 10
week 3 day 2
stretch
donkey kicks times 25
fire hydrants times 25
clams times 25
band side walk 3 times 20
band sumo walk 3 times 20
frog pumps 3 times 15
squat bouncer 3 times 20
week 3 day 3
rest
week 3 day 4
stretch
donkey kicks times 25
fires hydrants times 25
clams times 25
curtsy lunge 3 times 15
elevated glute bridge 3 times 15
hamstring curl 3 times 15
lunges 3 times 20
week 3 day 5
donkey kicks times 25
fires hydrants times 25
clams times 25
goblet squat 3 times 15
bulgarian split squat 3 times 12
hip abduction 3 times 30
side kicks 3 times 15
week 3 day 6
rest
week 3 day 7
rest
week 4 day 1
stretch
straight leg raises ties 25
side step squats times 25
clams times 25
single leg hip thrust 3 times 12
single leg box squat three times 12
step up with kick back 3 times 12
weigted donkey kick 3 times 12
week 4 day 2
stretch
straight leg raises ties 25
side step squats times 25
clams times 25
band side walk 3 times 20
band sumo walk 3 times 20
frog pumps 3 times 15
squat bouncer 3 times 20
week 4 day 3
rest
week 4 day 4
stretch
straight leg raises times 25
side step squats ties 25
clams times 25
romanaian deadlift 3 times 15
hamstring curl 3 times 15
single leg elevated glute bridge 3 times 15
kneeling squat 3 times 15
week 4 day 5
straight leg raises ties 25
side step squats times 25
clams times 25
hip abduction 3 times 30
side step ups 3 times 15
lunges 3 times 20
goblet squat 3 times 15
week 4 day 6
rest
week 4 day 7
rest
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