Workout overview
| 1. Pistol squats |
| 2. Single-leg bridges |
| 3. Wall sit |
| 4. Calf raises |
Equipment needed: none
Warm-up
| Exercise | Reps |
|---|---|
| A. Knee circles | 10 ea direction |
| B. Ankle circles | 10 ea direction |
| C. Squat ext rotation | 5 ea |
1. Pistol squats
3 sets (each side) with 3 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 6 reps | 6 reps | 7 reps | 7 reps |
| Week 2 | 6 reps |
|---|---|
| Week 3 | 6 reps |
| Week 4 | 7 reps |
| Week 5 | 7 reps |
2. Single-leg bridges
3 sets (each side) with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 8 reps | 8 reps | 9 reps | 9 reps |
| Week 2 | 8 reps |
|---|---|
| Week 3 | 8 reps |
| Week 4 | 9 reps |
| Week 5 | 9 reps |
3. Wall sit
2 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 60 secs | 60 secs | 60 secs | 60 secs |
| Week 2 | 60 secs |
|---|---|
| Week 3 | 60 secs |
| Week 4 | 60 secs |
| Week 5 | 60 secs |
4. Calf raises
3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 30 reps | 31 reps | 32 reps | 33 reps |
| Week 2 | 30 reps |
|---|---|
| Week 3 | 31 reps |
| Week 4 | 32 reps |
| Week 5 | 33 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Kneeling hamstring stretch | 60 secs ea |
| B. Lunge stretch | 60 secs ea |
| C. Straddle stretch | 60 secs ea |
| Exercise | A. Kneeling hamstring stretch | B. Lunge stretch | C. Straddle stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs ea | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
