Quick 35–45 min

Hinge Pass

Legs Glutes Strength Posterior Chain

Good Mornings into a Romanian Dumbbell Deadlift, then Hip Thrust, Glute Bridges, and a single-leg hinge. Posterior chain first. Stop with two or three reps left.

How this session works

Ten-minute warm-up, then the list. Three sets on the Romanian Dumbbell Deadlift and Hip Thrust. Rest 90–120 seconds on those. One pass is the session.

Warm-up

1 Marching in Place

40–50 seconds

Easy knee lift to wake the hip flexors.

Option. Keep it very low-impact and slow on low-energy days. Add a little height or speed when you feel ready.

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

2 Ankle Circles

8–10 each direction per ankle

Slow and complete. Feel the lower leg come alive.

Option. Do them seated if balance is tricky today. Point and flex the foot for extra mobility.

1
Stand or sit, lift one foot off the floor.
2
Keeping the leg relatively still, circle the ankle slowly clockwise for several reps.
3
Reverse to counterclockwise.
4
Switch feet and repeat.
5
Move through a comfortable full range without forcing.

Another way

3 Leg Swings

8–10 front-back + 8–10 side-to-side per leg

Support yourself if needed. Smooth arcs only.

Option. Start with smaller swings and increase the range as you feel looser. Keep the torso quiet — the movement comes from the hip.

1
Stand tall beside a wall or sturdy chair, holding it lightly for balance.
2
Shift weight onto one leg and swing the other leg forward and backward in a smooth pendulum motion.
3
Keep the swinging leg mostly straight but soft at the knee; control the range.
4
After 8–12 swings, switch to side-to-side swings across the body.
5
Switch legs and repeat.
6
Stay upright — avoid leaning or twisting excessively.

Another way

Main

4 Marching in Place

2 minutes

Easy march. Soft knees. Arms swing.

Option. Tiny steps count. Hold a chair if balance feels unsure.

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

5 Hip Circles

45 seconds

Slow circles. Both ways. Keep the ribs quiet.

Option. Small range is a full win.

1
Stand with feet shoulder-width apart, soft knees, hands on hips or out to the sides.
2
Circle your hips slowly in one direction, keeping the upper body relatively still.
3
Make the circles as large and smooth as feels good.
4
After several circles, reverse direction.
5
Breathe and keep the movement fluid.

Another way

6 Good Mornings

1–2 set, 8–10 reps

Soft knees. Hinge at the hips. Spine long. Stand tall by squeezing the glutes.

Option. Hands on hips first. Add a light bell only when the back stays quiet.

1
Stand tall with feet hip-width, soft knees.
2
Place hands behind your head or hold dumbbells at chest.
3
Hinge at your hips, pushing your butt back.
4
Keep your back flat and chest proud.
5
Lower until you feel a hamstring stretch.
6
Drive back up by squeezing your glutes.

Another way

7 Romanian Dumbbell Deadlift

3 sets, 8–12 reps

Bells by the thighs. Push the hips back. Soft knees. Stop when you feel the hamstrings, not when the back rounds.

Option. No dumbbells? Slow Good Mornings. Shorten the range before you add load.

1
Stand tall holding dumbbells in front of your thighs, soft knees.
2
Hinge at your hips, pushing your butt back.
3
Lower the dumbbells along your thighs while keeping your back flat and chest up.
4
Feel the stretch in your hamstrings.
5
Squeeze your glutes to stand back tall.
6
Keep the movement slow and controlled.

Another way

8 Hip Thrust

3 sets, 8–12 reps

Upper back on a bench or the floor. Drive through the heels. Pause at the top.

Option. Floor Glute Bridges if you have no bench. Add a dumbbell across the hips when the top stays clean.

1
Sit on the floor with upper back against a bench.
2
Roll a dumbbell over your hips.
3
Drive through your heels to lift your hips.
4
Squeeze your glutes hard at the top.
5
Lower with control.
6
Keep your chin tucked.

Another way

9 Glute Bridges

2 sets, 12–15 reps

Lie on your back. Feet flat. Lift the hips. Squeeze at the top. Lower with control.

Option. Single-Leg Glute Bridge when two-leg bridges feel easy.

1
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2
Place your arms by your sides, palms down.
3
Press through your heels and squeeze your glutes to lift your hips toward the ceiling.
4
Hold for one second at the top, forming a straight line from knees to shoulders.
5
Slowly lower your hips back down with control.
6
Repeat, keeping the movement smooth.

Another way

10 Single-Leg Romanian Deadlift

2 sets, 6–8 per side

Soft standing knee. Hinge. Reach long. Keep the hips square. Hold a wall if you need it.

Option. Kickstand stance (back toes light on the floor) before a free single-leg hinge. Bodyweight first.

1
Stand tall on one leg with a soft knee, the other leg lightly touching the floor for balance if needed.
2
Hinge at the hips, sending the free leg straight back behind you while the torso tips forward.
3
Keep the hips square and the standing knee soft — feel the stretch in the hamstring.
4
Go as far as you can while keeping balance and a flat back, then drive through the standing heel to return upright.
5
Squeeze the glute of the standing leg at the top.
6
Complete all reps on one side before switching.

Another way

Cool-down

11 Standing Quad Stretch

30–40 seconds per side

Support yourself if needed. Tall and gentle.

Option. Hold a wall or chair for balance. Keep the stretch gentle — never force the heel higher than comfortable.

1
Stand tall near a wall or chair for light support if needed.
2
Bend one knee and grasp the ankle or top of the foot with the same-side hand.
3
Gently draw the heel toward your glute while keeping the knees close together and hips level.
4
Stand tall — avoid leaning forward or arching the lower back.
5
Hold, breathe, then switch sides.

Another way

12 Standing Hamstring Stretch

30–40 seconds per side

Hinge, long spine, no bounce.

Option. Bend the knee slightly if the stretch is too intense. Use a wall for balance. Keep the back long rather than rounding.

1
Stand tall and place one heel on the floor a short distance in front or on a low step.
2
Keep a soft bend in the standing leg if needed.
3
Hinge at the hips, keeping the spine long, and reach gently toward the extended leg.
4
Stop when you feel a mild stretch in the back of the thigh — no bouncing.
5
Hold and breathe, then switch sides.

Another way

13 Standing Calf Stretch

25–35 seconds per side

Both straight-leg and soft-knee versions if time allows.

Option. Bend the back knee slightly to shift the stretch lower (soleus). Hold a wall for support.

1
Stand facing a wall or sturdy surface, hands resting lightly on it.
2
Step one foot back, keeping both feet pointing forward.
3
Press the back heel toward the floor and gently lean your body forward until you feel a stretch in the calf.
4
Keep the back leg mostly straight for the gastrocnemius; bend it slightly for a deeper lower-calf feel.
5
Hold, breathe, switch sides.

Another way

Soft knees. Ribs down. Cut depth or load the moment the low back rounds. Showing up is the whole win.

Move with good form and listen to your body. If you have a medical condition, an injury, or any concerns, talk to your doctor before you start.