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 |
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 |
CONGRATULATIONS!
YOU'VE COMPLETED