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

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