Weeks 1-2:

Warm-Up:

1. Hip Circles (2 sets of 10 reps per direction)
   • Stand with feet shoulder-width apart, circle your hips in a smooth motion.
2. Leg Swings (Front-to-back and side-to-side, 2 sets of 10 reps each direction)
   • Hold onto a wall or rail, and swing one leg forward and backward, then side to side.
3. Cat-Cow Stretch (2 sets of 10 reps)
   • Start in a tabletop position, alternating between arching your back (cow) and rounding it (cat) to mobilize the lower back.
4. Knee-to-Chest Stretch (2 sets of 10 reps per leg)
   • Lying on your back, pull one knee towards your chest and hold for a second before switching legs.
5. Lunge with a Twist (2 sets of 5 reps per leg)
   • Step into a lunge and twist your torso toward the side of your front leg, activating the hips and lower back.

Workout Routine:

1. Standing Hip Abductions (3 sets of 15 reps per leg)
   • Stand tall, raise one leg out to the side to activate the glutes and abductors.
2. Hip Flexor Stretch to Lunge (3 sets of 30 seconds per side)
   • Step one leg back into a lunge, pushing your hips forward to stretch the hip flexors.
3. Glute Bridges (3 sets of 15 reps)
   • Lying on your back, bend your knees, press through your heels, and lift your hips toward the ceiling to activate your glutes and lower abs.
4. Adductor Side Lunges (3 sets of 8 reps per side)
   • Step to the side and bend one knee while keeping the other leg straight to target the inner groin (adductors).
5. Superman Holds (3 sets of 20 seconds)
   • Lie face down, raise your arms and legs off the ground to activate your lower back and glutes.

Cool-Down:

1. Pigeon Stretch (2 sets of 30 seconds per leg)
   • Stretch the hip flexors and glutes by bringing one leg forward and extending the other leg straight back behind you.
2. Seated Forward Fold (2 sets of 30 seconds)
   • Sit with your legs extended and fold forward to stretch the lower back and hamstrings.
3. Butterfly Stretch (2 sets of 30 seconds)
   • Sit with the soles of your feet together and gently press your knees toward the floor.
4. Knee-to-Chest Stretch (2 sets of 20 seconds per leg)
   • Lying on your back, pull each knee toward your chest, holding for a gentle stretch.

Night Routine: