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
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
12 reps 13 reps 14 reps 15 reps
Week 2 12 reps
Week 3 13 reps
Week 4 14 reps
Week 5 15 reps

2. Wall sit
2 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
30 secs 35 secs 40 secs 45 secs
Week 2 30 secs
Week 3 35 secs
Week 4 40 secs
Week 5 45 secs

3. Bridges
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
10 reps 10 reps 11 reps 11 reps
Week 2 10 reps
Week 3 10 reps
Week 4 11 reps
Week 5 11 reps

4. Calf raises 
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
25 reps 26 reps 27 reps 28 reps
Week 2 25 reps
Week 3 26 reps
Week 4 27 reps
Week 5 28 reps
A. Kneeling hamstring stretch
B. Lunge stretch
C. Straddle stretch

Cool-down 
Perform 2 rounds without rest

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