Workout overview

1. Squats
2. Bulgarian split squats
3. Calf raises
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
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. Bulgarian split squats
3 sets (each side) with 2 min rest

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

3. 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

4. Wall sit
2 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
45 secs 45 secs 50 secs 50 secs
Week 2 45 secs
Week 3 45 secs
Week 4 50 secs
Week 5 50 secs
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