Workout overview

1. Squats
2. Single-leg bridges
3. Calf raises
Equipment needed: none

Warm-up 

Exercise Reps
A. Knee circles 10 ea direction
B. Ankle circles 10 ea direction
C. Squat ext rotation 5 ea

1. Squats
1 set of 12 reps

2. Single-leg bridges
2 sets of 8 reps (each side)

3. Calf raises
2 sets of 25 reps with 2 min rest

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