Workout overview
| Sets | Rest | |
| 1. Squat jumps | 2 | 1 min |
| 2. Lunges | 3 | 1 min |
| 3. Hip thrusts | 3 | 1 min |
| 4A. Plank 4B. Side plank | 2 | 1 min |
Warm-up (5 min)
| 1. Knee circles | 10 each direction |
| 2. Ankle circles | 10 each direction |
| 3. Squat + ext rotation | 5 each side |
| 4. Squat pumps | 10 reps |
| 5. Jumping lunges | 5 each side |
1. Squat jumps: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 6 | 7 | 8 | 9 | 10 | 12 |
2. Lunges: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 10 ea | 11 ea | 12 ea | 14 ea | 15 ea | 16 ea |
3. Banded Hip Thrusts: 10 reps for 3sets. Rest 2 min between sets
Note: increase the difficulty each week by adding tension to the band
4. Perform this superset for 2 sets. Rest 1 min after 1B only.
| 4a. Plank | 30 sec |
| 4b. Side Plank | 30 sec |
Note: there is no overload for this exercise. Focus on contracting the abs maximally throughout the entire set duration
Cool down
| Quad stretch Straddle and side bend Forward fold | 1 min 1 min 1 min |
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