Workout overview
| 1. Squats |
| 2. Bulgarian split squats |
| 3. Single-leg bridge |
| 4. Wall sit |
Equipment needed: BaseBench (optional)
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 |
| 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. Single-leg bridges
2 sets of 8 reps (each side) 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
