Mollie King's Workout Plan

Mollie came to me with a knee problem and after an inspection I could see there was a slight weakness due to motor control issues in her gluteus medius, and over time due to compensations this had led to weakness in her tissues around her knee. At the time she was rehearsing a lot for her upcoming tour with the Saturdays, so the first step was to strengthen the knee and teach her body to reconfigure her motor control weaknesses. I need to add that Mollie was seriously lacking mobility in her posterior chain, calves and hamstrings especially, so I needed to put a work out plan together that would not only begin to fix these ailments but also make her fitter and stronger for her upcoming tour.

DAY 1

Warm-Up

Foam roll: calves, hamstrings, TFL

Lacrosse ball roll: The gluteals, lower erector spinae and plantar fascia

Mobility warm up

Femur release

Windmill

Circuit: Four rounds in total

Bridge Hold as long as possible. (you must always feel it in the glutes)

Gluteus medius activation (Hold as long as possible)

Straight leg deadlift (with a weight that makes you reach failure at 20 reps)

Skiers (10 reps)