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 |
| Exercise | A. Knee circles | B. Ankle circles | C. Squat ext rotation |
|---|---|---|---|
| Reps | 10 ea direction | 10 ea direction | 5 ea |
1. Squats
2 sets of 12 reps with 3 min rest
2. Bulgarian split squats
2 sets of 12 reps (each side) with 3 min rest
3. Calf raises
2 sets of 25 reps with 2 min rest
4. Wall sit
2 sets of 45 secs with 2 min rest
Cool-down
Perform 1 round
| 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
