I’ve created a comprehensive day-by-day training plan table focused on improving your high kick ability by strengthening your hips. The plan is organized into three progressive phases over 12 weeks, with specific exercises for each training day.

Key features of this plan:

• Three training days per week (Monday, Wednesday, Friday)
• Progressive difficulty across the three phases
• Detailed sets and reps for each exercise
• Specific notes for proper execution
• Complete warm-up and cool-down routines

The plan balances hip strength development, dynamic flexibility, technical kick work, and eventually incorporates speed and power elements. Each phase builds upon the previous one, gradually developing your hip strength while maintaining your existing flexibility.

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Warm-up Routine (Perform before every session)

• 5-10 minutes light cardio (jogging, jump rope)
• Joint rotations (ankles, knees, hips, shoulders)
• Dynamic stretching sequence (30 seconds each):
  • Walking lunges with torso rotation
  • High knees
  • Butt kicks
  • Leg swings (all directions)
  • Hip openers
  • Arm circles

Cool-down Routine (Perform after every session)

• Static stretching (hold each for 30 seconds, 2 rounds):
  • Hip flexors
  • Hamstrings
  • Quadriceps
  • IT bands
  • Adductors
  • Calves
• 5 minutes of deep breathing and relaxation

Phase 1: Foundation Building (Weeks 1-4)

Day	Exercises	Sets × Reps	Notes
Monday	Hip Strength		Always perform warm-up first
	Resistance band side steps	3 × 12-15 each direction	Use appropriate band resistance
	Fire hydrants	3 × 15 per side	Focus on controlled movement
	Seated hip abductions	3 × 12-15	Keep torso stable
	Glute bridges	3 × 15-20	Squeeze glutes at top position
	Technical Work
	Basic kick repetitions	3 × 10 per leg	Focus on proper form
	Chamber-to-extension practice	3 × 8 per leg	Slow and controlled
	Cool-down		10 minutes static stretching
Wednesday	Dynamic Flexibility		Always perform warm-up first
	Dynamic leg swings (front-back)	2 × 15 per leg	Gradually increase range
	Dynamic leg swings (side-side)	2 × 15 per leg	Maintain good posture
	Hip circles	2 × 10 each direction per leg	Controlled circles
	Hip Strength
	Fire hydrants	3 × 15 per side	Engage core throughout
	Single-leg glute bridges	3 × 10-12 per side	Keep hips level
	Technical Work
	Wall kicks	3 × 10 per leg	Progressive height increases
	Cool-down		10 minutes static stretching
Friday	Hip Strength		Always perform warm-up first
	Resistance band side steps	3 × 12-15 each direction	Focus on lateral hip muscles
	Glute bridges	3 × 15-20	Full hip extension
	Seated hip abductions	3 × 12-15	Controlled movement
	Dynamic Flexibility
	Full dynamic flexibility routine	All exercises	Higher intensity
	Technical Work
	Basic kick repetitions	3 × 10 per leg	Emphasize height and form
	Chamber-to-extension practice	3 × 8 per leg	Hold chamber position briefly
	Wall kicks	3 × 10 per leg	Work on precision
	Cool-down		10 minutes static stretching

Phase 2: Power Development (Weeks 5-8)

Day	Exercises	Sets × Reps	Notes
Monday	Hip Strength		Always perform warm-up first
	Weighted side lunges	3 × 10-12 per side	Use appropriate weight
	Bulgarian split squats	3 × 10-12 per leg	Focus on stability
	Cable hip abductions	3 × 12-15 per side	Control throughout movement
	Plyometric Elements
	Jump squats	3 × 12-15	Land softly
	Technical Work
	Kick combinations	3 × 6-8 sequences	Flow between techniques
	Kick-hold exercises	5 × 5-10 seconds per leg	Maintain proper form while holding
	Cool-down		10 minutes static stretching
Wednesday	Dynamic Flexibility		Always perform warm-up first
	Full dynamic routine	All exercises	Increase range progressively
	Hip Strength
	Sumo squats	3 × 12-15	Wide stance, deep squat
	Standing resistance band hip rotations	3 × 15 per direction	Control the rotation
	Plyometric Elements
	Lateral box jumps	3 × 8-10 per side	Focus on lateral power
	Technical Work
	Speed kicks	3-4 × 10 kicks per leg	Maximum speed with good form
	Cool-down		10 minutes static stretching
Friday	Hip Strength		Always perform warm-up first
	Bulgarian split squats	3 × 10-12 per leg	Add weight if possible
	Cable hip abductions	3 × 12-15 per side	Focus on hip stabilizers
	Plyometric Elements
	Single-leg hops	3 × 10 per leg	Control landing
	Jump squats	3 × 12-15	Explosive movement
	Technical Work
	Kick combinations	3 × 6-8 sequences	Add complexity
	Speed kicks	3-4 × 10 kicks per leg	Rapid execution
	Cool-down		10 minutes static stretching

Phase 3: Speed and Integration (Weeks 9-12)

Day	Exercises	Sets × Reps	Notes
Monday	Advanced Hip Strength		Always perform warm-up first
	Single-leg deadlifts	3 × 10-12 per leg	Focus on hip hinge movement
	Pistol squat progressions	3 × 6-8 per leg	Scale to ability level
	Swiss ball hip extensions	3 × 12-15	Control throughout
	Speed Development
	Resistance band kicks	3 × 15 per leg	Kick against band tension
	Technical Integration
	Target practice (varying heights)	3 × 12 per leg	Focus on accuracy
	Cool-down		10 minutes static stretching
Wednesday	Dynamic Flexibility		Always perform warm-up first
	Full dynamic routine	All exercises	Maximum range of motion
	Advanced Hip Strength
	Medicine ball side throws	3 × 10 per side	Explosive hip rotation
	Speed Development
	Rapid-fire kicks	3-4 × 20 seconds per leg	Maximum kicks in timeframe
	Agility ladder drills	3-4 passes	Quick foot movement
	Technical Integration
	Combination kicks with movement	3 × 5-6 combinations	Add footwork between kicks
	Cool-down		10 minutes static stretching
Friday	Advanced Hip Strength		Always perform warm-up first
	Single-leg deadlifts	3 × 10-12 per leg	Add weight if possible
	Swiss ball hip extensions	3 × 12-15	Emphasize control
	Speed Development
	Resistance band kicks	3 × 15 per leg	Faster execution against resistance
	Rapid-fire kicks	3-4 × 20 seconds per leg	Maximize power and speed
	Technical Integration
	Partner drills (if available)	5-6 minutes	Reaction-based training
	Target practice (varying heights)	3 × 12 per leg	Combine speed and accuracy
	Cool-down		10 minutes static stretching