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

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 25 reps with 2 min rest

A. Kneeling hamstring stretch
B. Lunge stretch
C. Straddle stretch

Cool-down 
Perform 1 round

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
A. Kneeling hamstring stretch
B. Lunge stretch
C. Straddle stretch