Day 1: Strength & Cardio
- Side Lunges: 3 sets of 12 reps on each side
- Curtsy Lunges: 3 sets of 15 reps on each side
- Skaters: 3 sets of 30 seconds
- Resistance Band Squats: 3 sets of 15 reps
Day 2: Focused Toning
- Side-Lying Leg Lifts: 3 sets of 15 reps on each side
- Fire Hydrants: 3 sets of 15 reps on each side
- Clamshells: 3 sets of 20 reps on each side
- Lateral Leg Circles: 3 sets of 10 circles each direction
Day 3: Core Stability & Control
- Bridge with Abduction: 3 sets of 10 reps on each side
- Standing Abduction: 3 sets of 15 reps on each leg
- Fire Hydrants: 3 sets of 12 reps on each side
- Lateral Leg Circles: 3 sets of 12 circles each direction
Day 4: Active Rest & Stretching
- Light Yoga: 20 minutes focused on hip openers
- Walking: 30 minutes at a brisk pace
Day 5: High-Intensity Training
- Skaters: 4 sets of 45 seconds
- Curtsy Lunges: 3 sets of 20 reps on each side
- Side Lunges: 3 sets of 15 reps on each side
- Resistance Band Squats: 3 sets of 18 reps
Day 6: Recovery and Light Movement
- Light Stretching: 15 minutes focusing on legg flexibility
- Walking: 20 minutes
Day 7: Full Routine Integration
- Side-Lying Leg Lifts: 3 sets of 18 reps on each side
- Clamshells: 3 sets of 22 reps on each side
- Bridge with Abduction: 3 sets of 12 reps on each side
- Standing Abduction: 3 sets of 18 reps on each leg