Workout overview

1. Squats
2. Wall sit
3. Bridges
4. Calf raises
Equipment needed: none
x

This is an introductory week to help you acclimate to new exercises. This will allow you to make strength gains, while reducing unnecessary soreness. The number of sets will increase in week two.

Warm-up 

Exercise Reps
A. Knee circles 10 ea direction
B. Ankle circles 10 ea direction
C. Squat ext rotation 5 ea
D. Dynamic hamstring stretch 10 reps

1. Squats
2 sets of 12 reps with 2 min rest

2. Wall sit
2 sets of 20 secs with 2 min rest

3. Bridges
2 sets of 10 reps with 2 min rest

4. Calf raises 
2 sets of 20 reps with 2 min rest

A. Forward fold stretch
B. Lunge stretch
C. Straddle stretch

Cool-down 
Perform 1 round

Exercise Duration
A. Forward fold stretch 60 secs
B. Lunge stretch 60 secs ea
C. Straddle stretch 60 secs ea
Exercise A. Forward fold stretch B. Lunge stretch C. Straddle stretch
Duration 60 secs 60 secs ea 60 secs ea
A. Forward fold stretch
B. Lunge stretch
C. Straddle stretch