Workout overview
1. Pistol squats |
2. Single-leg bridges |
3. Wall sit |
4. Jumping squats |
1. Pistol squats |
2. Single-leg bridges |
3. Wall sit |
4. Jumping squats |
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 |
Exercise | A. Knee circles | B. Ankle circles | C. Squat ext rotation |
---|---|---|---|
Reps | 10 ea direction | 10 ea direction | 5 ea |
1. Pistol squats
3 sets with 3 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
6 reps | 6 reps | 7 reps | 7 reps |
Week 2 | 6 reps |
---|---|
Week 3 | 6 reps |
Week 4 | 7 reps |
Week 5 | 7 reps |
2. Single-leg bridges
3 sets (each side) with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
8 reps | 8 reps | 9 reps | 9 reps |
Week 2 | 8 reps |
---|---|
Week 3 | 8 reps |
Week 4 | 9 reps |
Week 5 | 9 reps |
3. Wall sit
2 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
45 secs | 50 secs | 55 secs | 60 secs |
Week 2 | 45 secs |
---|---|
Week 3 | 50 secs |
Week 4 | 55 secs |
Week 5 | 60 secs |
4. Jumping squats
2 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
15 reps | 16 reps | 17 reps | 18 reps |
Week 2 | 15 reps |
---|---|
Week 3 | 16 reps |
Week 4 | 17 reps |
Week 5 | 18 reps |
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