Workout overview
| 1. Single-leg bridges |
| 2. Calf raises |
| 3. Hanging leg raises |
| 4. Reverse hypers |
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. Single-leg bridges
2 sets of 8 reps (each side) with 2 min rest
2. Calf raises
3 sets of 25 reps with 2 min rest
3. Hanging leg raises
2 sets of 8 reps with 2 min rest
4. Reverse hypers
2 sets of 8 reps with 2 min rest
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 |
CONGRATULATIONS!
YOU'VE COMPLETED
