Workout overview

1. Squats
2. Wall sit
3. Bridges
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
D. Dynamic hamstring stretch 10 reps

1. Squats
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
12 reps 13 reps 14 reps 15 reps
Week 2 12 reps
Week 3 13 reps
Week 4 14 reps
Week 5 15 reps

2. Wall sit
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
20 secs 25 secs 30 secs 35 secs
Week 2 20 secs
Week 3 25 secs
Week 4 30 secs
Week 5 35 secs

3. Bridges
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
10 reps 10 reps 11 reps 11 reps
Week 2 10 reps
Week 3 10 reps
Week 4 11 reps
Week 5 11 reps

4. Calf raises 
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
20 reps 21 reps 22 reps 23 reps
Week 2 20 reps
Week 3 21 reps
Week 4 22 reps
Week 5 23 reps
A. Forward fold stretch
B. Lunge stretch
C. Straddle stretch

Cool-down 
Perform 2 rounds without rest

Exercise Duration
A. Forward fold stretch 60 secs
B. Lunge stretch 60 secs ea
C. Straddle stretch 60 secs ea
Exercise A. Forward fold stretch B. Lunge stretch C. Straddle stretch
Duration 60 secs 60 secs ea 60 secs ea
A. Forward fold stretch
B. Lunge stretch
C. Straddle stretch