Workout overview

1. Squats
2. Bulgarian split squats
3. Single-leg bridges
4. Wall sit
Equipment needed: BaseBench (optional)

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. Bulgarian split squats
2 sets of 12 reps (each side) with 2 min rest

3. Single-leg bridges
2 sets of 8 reps (each side) with 2 min rest

4. Wall sit
2 sets of 45 secs 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