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

A. Kneeling hamstring stretch
B. Lunge stretch
C. Straddle stretch

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
A. Kneeling hamstring stretch
B. Lunge stretch
C. Straddle stretch