Workout overview

1. Pistol squats
2. Single-leg bridges
3. Wall sit
4. Calf raises
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. Pistol squats
3 sets (each side) 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
60 secs 60 secs 60 secs 60 secs
Week 2 60 secs
Week 3 60 secs
Week 4 60 secs
Week 5 60 secs

4. Calf raises
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
30 reps 31 reps 32 reps 33 reps
Week 2 30 reps
Week 3 31 reps
Week 4 32 reps
Week 5 33 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