Level 2 · Hip-Dominant Lower
Use a challenging weight. The last two reps should make you work, but every rep stays controlled and clean. If a set feels easy, add a small amount for the next set. Do not chase a personal record today.
If a movement causes sharp or increasing joint pain, stop that movement and text Cris. The three dynamic drills below are warm-up only. There is no plyometric work in this session.
Every drill below is done in place. Nothing travels, so the garage is plenty of room. You need about six feet of open floor, a wall to steady yourself, and something soft under your knee for the floor work.
Start on your hands and knees. Round your back and tuck your chin, then lift your chest and let your belly drop. Move slowly and let your breathing set the pace.
Drop into a half kneel with a towel or pad under the back knee. Squeeze the back glute and shift your hips forward about an inch. Stay tall through the ribs and do not arch your low back.
Feet wide, hands on your hips or down in front of you. Sit your weight over one bent knee and keep the other leg straight, feeling the stretch through the inner thigh, then push back to the middle and switch sides. The demo travels down a field. You stay on one spot and just rock side to side.
Feet about shoulder width. Sink into a squat and reach your arms forward to stay balanced, then stand up and reach overhead. Only go as deep as feels clean on your knees.
One hand on the wall for balance. Pull your heel toward your glute, keep your knees side by side, and stand tall instead of leaning forward.
Plant one heel in front of you with the toe pointed up. Hinge at the hips and sweep both hands down toward that toe, then stand up and switch legs. Light tension only, this is a sweep and not a deep stretch. The demo walks it forward. You stay on the same spot and alternate.
Hands on the wall, one leg back with the knee straight and the heel pressed down. Lean into the wall until you feel the calf, hold, then switch.
March quickly on one spot and flick your heel back toward your glute each step. Stay light on your feet and keep it low, there is no jumping in this. The demo runs down a field. You do it standing in place.
Stand tall and march in place, driving one knee up to about hip height. Control each rep instead of rushing, and keep your chest up the whole time.
Standing on one spot, kick one straight leg up in front of you and reach the opposite hand toward it, then switch. Only kick as high as you can reach without leaning back.
Lie on your back with your feet flat and pulled in close to your glutes. Drive through your heels, lift your hips, squeeze for two seconds at the top, then lower with control.
Set the safeties just below the box. Touch the box with control, keep the chest tall, and drive through the midfoot. Keep the depth that feels clean on her knee. Rest 2 minutes.
Use the rack for light support. Step backward, lower with control, and stay inside the range her knee tolerates. The support is intentional and does not make the set easier than it needs to be. Rest 90 seconds.
Keep soft knees and send the hips straight back. Lower for two controlled seconds, keep the bar close, then stand tall by driving the hips through. Stop before the back rounds. Rest 2 minutes.
Keep the bar secured in the rack. Use a full range, pause at the top, and lower with control. Rest 60–90 seconds.
Keep the ribs down and glutes tight. End the hold before the lower back drops. Rest 45–60 seconds.
Record the actual sets, the knee response during training, and how it feels tomorrow morning. There is no finisher today.