Workout overview

SetsRest
1. Squat jumps21 min
2. Lunges31 min
3. Hip thrusts31 min
4A. Plank
4B. Side plank
21 min

Warm-up (5 min)

1. Knee circles10 each direction
2. Ankle circles10 each direction
3. Squat + ext rotation5 each side
4. Squat pumps10 reps
5. Jumping lunges5 each side

1. Squat jumps: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
67891012

2. Lunges: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
10 ea11 ea12 ea14 ea15 ea16 ea

3. Banded Hip Thrusts: 10 reps for 3sets. Rest 2 min between sets

Note: increase the difficulty each week by adding tension to the band


4. Perform this superset for 2 sets. Rest 1 min after 1B only.
4a. Plank30 sec
4b. Side Plank30 sec

Note: there is no overload for this exercise. Focus on contracting the abs maximally throughout the entire set duration

4A. Plank
4B. Side plank

Cool down

Quad stretch
Straddle and side bend
Forward fold
1 min
1 min
1 min
Quad stretch
Straddle and side bend
Forward fold