Workout overview
| 1. Squats |
| 2. Wall sit |
| 3. Bridges |
| 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 |
| D. Dynamic hamstring stretch | 10 reps |
1. Squats
2 sets of 12 reps with 2 min rest
2. Wall sit
2 sets of 30 secs with 2 min rest
3. Bridges
2 sets of 10 reps with 2 min rest
4. Calf raises
2 sets of 20 reps with 2 min rest
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Forward fold stretch | 60 secs |
| B. Lunge stretch | 60 secs ea |
| C. Straddle stretch | 60 secs ea |
| Exercise | A. Forward fold stretch | B. Lunge stretch | C. Straddle stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs ea | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
