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
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 |
CONGRATULATIONS!
YOU'VE COMPLETED
