Workout overview
| Sets | Rest | |
| 1. Jumping squats | 5 | 2 min |
| 2. Pistols | 3 | 2 min |
| 3. Hip thrust w/bands | 4 | 2 min |
| 4. Single leg deadlift | 3 | 2 min |
| 5. Reverse hyper | 3 | 2 min |
Warm-up (5 min)
| 1. Knee circles | 10 ea direction |
| 2. Ankle circles | 10 ea direction |
| 3. Squat + ext rotation | 5 ea side |
| 4. Squat pumps | 10 reps |
| 5. Jumping lunges | 5 ea side |
1. Jumping squats: 6 reps for 5 sets. Rest 2 min between sets.
Note: Stick with prescribed reps and use maximal effort every repetition. Try and maintain the same jump height every repetition.
2. Pistols: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 6 | 8 | 9 | 10 |
3. Single-leg deadlift: 6 reps for 3 sets. Rest 2 min between sets.
Note: Stick with the prescribed reps and try to increase the intensity each week by creating more tension on the resistance band, or adding resistance band/s.
4. Hip thrust w/bands: 15 reps for 4 sets. Rest 2 min between sets.
Note: Stick with the prescribed repetition and increase the intensity by adding more tension on the resistance band, or adding more resistance bands
5. Reverse hypers: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 8 | 9 | 10 | 12 |
Note: Add ankle weights if this exercise becomes too easy. If you don’t have a set of ankle weights, hold the top of each rep for longer
| Week 1 | |
|---|---|
| Week 2 |
please complete the previous week first
|
| Week 3 |
please complete the previous week first
|
| Week 4 |
please complete the previous week first
|
Cool-down stretch
Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.
A. Quad stretch: 1 min each side
B. Straddle + side-bend: 1 min each side
C. Forward Fold: 1 min
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