Workout overview
Exercise | Sets | Rest |
---|---|---|
1A. Bulgarian split squat | 3 | |
1B. Curtsey lunge | 3 | 2 min |
2A. Shrimp squat | 3 | |
2B. Lateral lunge | 3 | 2 min |
3A. Hip thrust | 3 | |
3B. Eccentric long arc quad | 3 | 1 min 30 secs |
Equipment needed: BaseBench
Warm-up
Exercise | Reps/Duration |
---|---|
A. Cat/camel to child’s pose | 10 reps |
B. Quadruped thoracic rotation (thread the needle) | 5 reps ea x2 |
C. Quad stretch to 5 sciatic nerve tensioners | 5 reps ea |
D. Banded ankle DF | 15 reps ea x2 |
1. Perform this superset for 3 sets with 2 min rest
Week 1-2 | |
---|---|
1A. Bulgarian split squat | 6 reps ea |
1B. Curtsey lunge | 6 reps ea |
Week 5-6 | |
---|---|
1A. Bulgarian split squat with calf raise | 6 reps ea |
1B. Banded curtsey lunge | 6 reps ea |
2. Perform this superset for 3 sets with 2 min rest
Week 1-2 | |
---|---|
2A. Shrimp squat (low bench) | 4 reps |
2B. Lateral lunge | 6 reps ea |
Week 3-4 | |
---|---|
2A. Shrimp squat | 4 reps |
2B. Banded lateral lunge | 6 reps ea |
Week 5-6 | |
---|---|
2A. Elevated shrimp squat | 4 reps |
2B. Banded lateral lunge | 6 reps ea |
3. Perform this superset for 3 sets with 2 min rest
Week 1-2 | |
---|---|
3A. Banded hip thrust | 8 reps (total) |
3B. Eccentric long arc quad | 6 reps ea |
Week 1-2 | |
---|---|
3A. Banded hip thrust | 8 reps (total) |
3B. Banded eccentric long arc quad | 6 reps ea |
Week 1-2 | |
---|---|
3A. Staggered stance hip thrust | 8 reps (total) |
3B. Banded eccentric long arc quad | 6 reps ea |
Cool-down
Perform 2 rounds without rest
Exercise | Reps/Duration |
---|---|
A. Adductor stretch (Butterfly) | 30 secs |
B. Straddle stretch to side | 30 secs (ea) |
C. Pancake stretch | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE