Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Box squat | 3 sets | |
| 1B. Squat | 3 sets | 1 min |
| 2A. Bridge w/bands | 3 sets | |
| 2B. Overhead squat | 3 sets | 1 min |
Equipment needed: BaseBench
Warm-up
| Exercise | Reps | Sets |
|---|---|---|
| 1. Calf flutters | 5 reps ea side | 1 set |
| 2. Ankle circles | 5 reps ea side | 1 set |
| 3. Toe touch walks | 5 reps ea side | 1 set |
| 4A. Sumo squat twists | 5 reps ea side | 1 set |
| 4B. Deep squat twists | 5 reps ea side | 2 sets |
| 5A. Shallow side lunge | 5 reps ea side | |
| 5B. Deep side lunge | 5 reps ea side | 2 sets |
1. Perform this superset for 3 sets with 1 min rest
| Week 1-2 | |
|---|---|
| 1A. Squat to bench with sit | 15 reps |
| 1B. Squat facing bench | 15 reps |
| Week 3-4 | Reps |
|---|---|
| 1A. Squat to bench with tap | 15 reps |
| 1B. Air squat | 15 reps |
| Week 5-6 | |
|---|---|
| 1A. Air squat | 15 reps |
| 1B. Banded front squat | 15 reps |
2. Perform this superset for 3 sets with 1 min rest
| Week 1-2 | |
|---|---|
| 2A. Bridge with hip ext | 10 reps |
| 2B. Overhead sit to stand | 10 reps |
| Week 3-4 | |
|---|---|
| 2A. Squat with hip ext rotation | 10 reps |
| 2B. Overhead squat to bench | 10 reps |
| Week 5-6 | |
|---|---|
| 2A. Banded squat w/side-step | 10 reps |
| 2B. Overhead deep squat | 10 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Lunge | 30 secs ea side |
| B. Hamstring stretch | 30 secs ea side |
| C. Lying band hamstring stretch | 30 secs ea side |
CONGRATULATIONS!
WORKOUT COMPLETE
