| 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 reps |
| 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 |
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 |
CONGRATULATIONS!
YOU'VE COMPLETED
