W1W1 + W2W1 — warm up + activation

let's get it started!

overview —

• goal: mobilize the hip joints + activate the glutes

• equipment needed:

  • foam roller

  • light to medium resistance band

• estimated time = 10-15 minutes

• cycle phase adjustments:

  • menstrual + luteal — move slowly + complete 1 set of activations

  • follicular + ovulatory — go for it + complete 2 sets of activations

mobility —

1. foam rolling

• sets + reps: 1 set x 3-5 minutes

• weight: bodyweight

• equipment: mat + foam roller

• intensity: low

• tips: avoid the back of the knees + achilles tendons