Having a plan goes a long way when training at home or in the gym. It will help you to focus your efforts and get you time effecient training. This programme helped an ex-PT client and may help you too.
 
This plan was for a mother of 2, in her late 20's. She had lower back pain from working in care and was looking to increase her hip strength as well as posture. She only had one night a week to exercise as well as attending an exercise class for CV fitness another night a week. She made steady progress with strength and reported less back pain in only 5 weeks. The only reason we stopped working together is because she moved location due to work.
 
This programme will have you performing one focused workout a week over the period of 6 weeks to further enhance your hip stability, strength and posture from lower body control.  The weights have been left highlighted in yellow to give you a guide however, the programme comes attached with instructions on how to set your own weights. Repeat this plan each week for as long as you need. The woekout should take around an hour to complete.
 
You'll need access to:
Freeweights
Floor space
Gym bench or other soft knee height surface (sofa/bed)
 
You get:
PDF 1x session programme with progressions/regressions, warm up, workout exercise and cool down options.
PDF guide to read programme plans.
 
Simply download and unzip the PDF programme from the bookings page or the email attatchement sent to you after purchase.
 
Disclaimer: This client received 3 hours of prior assesment and routine communication on their needs, progress and resources. This porgamme should help you when combined with good nutrition and recovery, though bear in mind this programme was not specifically made for your circumstances.