Workout overview
| 1A. Banded squats |
| 1B: Wall sit hold |
| 2A: Squat to calf raise |
| 2B: Banded glute bridge abductions |
| 3A: Banded kneeling sissy squat |
| 3B: Banded single leg glute bridge |
| 4A: Banded glute kickback |
| 4B: Banded 1 1/2 rep squats |
Equipment needed: bands
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Leg kicks (front-back) | 20 secs (each side) |
| B. Leg kicks (side-side) | 20 secs (each side) |
| C. Front elevated pigeon | 20 secs (ea) |
| D. Leaning ankle mobility | 20 secs (ea) |
| F. Banded clamshells | 15 secs (ea) |
| Exercise | A. Leg kicks (front-back) | B. Leg kicks (side-side) | C. Front elevated pigeon | D. Leaning ankle mobility | F. Banded clamshells |
|---|---|---|---|---|---|
| Reps/Duration | 20 secs (each side) | 20 secs (each side) | 20 secs (ea) | 20 secs (ea) | 15 secs (ea) |
1. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 1A. Banded squats | 10 reps | 12 reps | 15 reps | 15 reps |
| 1B. Wall sit hold | 15 secs | 20 secs | 25 secs | 30 secs |
| 1A. Banded squats | 1B. Wall sit hold | |
| Week 1 | 10 reps | 15 secs |
| Week 2 | 12 reps | 20 secs |
| Week 3 | 15 reps | 25 secs |
| Week 4 | 15 reps | 30 secs |
2. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 2A. Squat to calf raise | 12 reps | 15 reps | 15 reps | 15 reps |
| 2B. Banded glute bridge abductions | 15 reps | 20 reps | 20 reps | 20 reps |
| 2A. Squat to calf raise | 2B. Banded glute bridge abductions | |
| Week 1 | 12 reps | 15 reps |
| Week 2 | 15 reps | 20 reps |
| Week 3 | 15 reps | 20 reps |
| Week 4 | 15 reps | 20 reps |
3. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 3A. Banded kneeling sissy squat | 10 reps | 10 reps | 12 reps | 12 reps |
| 3B. Banded single leg glute bridge | 10 reps (ea side) | 12 reps (ea side) | 15 reps (ea side) | 15 reps (ea side) |
| 3A. Banded kneeling sissy squat | 3B. Banded single leg glute bridge | |
| Week 1 | 10 reps | 10 reps (ea side) |
| Week 2 | 10 reps | 12 reps (ea side) |
| Week 3 | 12 reps | 15 reps (ea side) |
| Week 4 | 12 reps | 15 reps (ea side) |
4. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 4A. Banded glute kickback | 10 reps (ea side) | 12 reps (ea side) | 15 reps (ea side) | 15 reps (ea side) |
| 4B. Banded 1 1/2 rep squats | 12 reps | 15 reps | 15 reps | 15 reps |
| 4A. Banded glute kickback | 4B. Banded 1 1/2 rep squats | |
| Week 1 | 10 reps (ea side) | 12 reps |
| Week 2 | 12 reps (ea side) | 15 reps |
| Week 3 | 15 reps (ea side) | 15 reps |
| Week 4 | 15 reps (ea side) | 15 reps |
Cool-down
| Exercise | Duration/Reps |
|---|---|
| A. Lunge complex | 20 secs (ea side) |
| B. Straddle sit hold | 20 secs |
| C. Pike sit hold | 20 secs |
| D. Pigeon | 20 secs (ea side) |
| Exercise | A. Lunge complex | B. Straddle sit hold | C. Pike sit hold | D. Pigeon |
|---|---|---|---|---|
| Duration/Reps | 20 secs (ea side) | 20 secs | 20 secs | 20 secs (ea side) |
CONGRATULATIONS!
WORKOUT COMPLETE
