DETAILS

Type: Strength + Mobility

Duration: ~45 minutes

Focus: Hips, Glutes, Hamstrings, Quads

Instructor: Jeanetta & Steph

WARM-UP & EXPLORATION

• Tabletop Hip Mobility Series (Each Side)

  • Donkey kick

  • Fire hydrant to hip circles (both directions)

  • Curtsy inner thigh stretch with banana side-body reach

  • Hip-opening lunge + thoracic rotation (arm reaches)

• Down Dog to Squat Flow

  • Walk the dog (pedaling heels)

  • Deep squat with chest lift and hip sways

Balance Warm-Up

• Single leg holds

• Controlled knee drives + kickbacks

• Curtsy practice

ACTION (3 Progressive Rounds)

Circuit Includes:

1. Single Leg Deadlift (or Kickstand Deadlift)

   • Option to use weights or bodyweight

   • Focus on hip hinge, glute/hamstring engagement

2. Bulgarian Split Squat

   • Option: Chair assist or standard split squat

   • Emphasis on upright torso and quad/glute tension

3. Curtsy Lunge

   • Cross behind, inner thigh squeeze, upright posture

ROUND 1

• Single Leg Deadlift, Bulgarian Split Squat, Curtsy Lunge

• 5 reps each exercise per leg

• Finish with Wall Sit (hold for up to 1 min or max effort)

ROUND 2

• Single Leg Deadlift, Bulgarian Split Squat, Curtsy Lunge

• 10 reps each exercise per leg

• Finish with Plank Hold (front, side, or forearm – ~1 min)

ROUND 3

• Single Leg Deadlift, Bulgarian Split Squat, Curtsy Lunge

• 15 reps each exercise per leg

• Finish with Glute Bridge Hold

  • Feet on floor, wall, or elevated surface

  • Focus on squeezing glutes and engaging hamstrings

RECOVERY

• Seated Twist (hug knee, rotate)

• Figure-4 Variations (seated + fire logs)

• Windshield Wipers (hip internal/external rotation)

• Lizard Lunge + Pigeon Pose

• Happy Baby → Supine Butterfly → Quad Stretch

• Final Body Gratitude + Breathwork (2 deep breaths)