Workout overview
| 1. Pistol squats |
| 2. Single-leg bridges |
| 3. Wall sit |
| 4. Calf raises |
Equipment needed: none
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 |
1. Pistol squats
2 sets of 6 reps (each side) with 3 min rest
2. Single-leg bridges
2 sets of 8 reps (each side) with 2 min rest
3. Wall sit
1 set of 60 seconds
4. Calf raises
2 sets of 30 reps 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
