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Workout overview

1A. DB alt deadlift to squat
1B. DB step-ups
2A. Bulgarian lunges
2B. Ring assisted shrimp squats
3A. DB alt curtsey - lunge
3B. Banded skaters
4A. Step downs
4B. Single leg wall sit hold
Equipment needed: BaseBench, dumbbells, rings

Warm-up

Exercise Reps/Duration
A. Ankle mobilization 1 20 secs (ea)
B. Ankle mobilization 2 20 secs (ea)
C. Banded int and ext ankle rotation 20 reps (ea)
D. Leaning ankle mobility 10 reps (ea)
E. Standing leg kicks (front-back) 10 reps (ea)
F. Standing leg kicks (side-side) 10 reps (ea)
G. Deep sumo squat hold 20 secs
H. 90-90 hip openers 10 reps (ea)
I. Pigeon 20 secs (ea)
Exercise A. Ankle mobilization 1 B. Ankle mobilization 2 C. Banded int and ext ankle rotation D. Leaning ankle mobility E. Standing leg kicks (front-back) F. Standing leg kicks (side-side) G. Deep sumo squat hold H. 90-90 hip openers I. Pigeon
Reps/Duration 20 secs (ea) 20 secs (ea) 20 reps (ea) 10 reps (ea) 10 reps (ea) 10 reps (ea) 20 secs 10 reps (ea) 20 secs (ea)
1A. DB alt deadlift to squat
1B. DB step-ups

1. Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
1A. DB alt deadlift to squat 10 reps 12 reps 12 reps 15 reps
1B. DB step-ups 10 reps (each side) 12 reps (each side) 12 reps (each side) 15 reps (each side)
1A. DB alt deadlift to squat 1B. DB step-ups
Week 1 10 reps 10 reps (each side)
Week 2 12 reps 12 reps (each side)
Week 3 12 reps 12 reps (each side)
Week 4 15 reps 15 reps (each side)
1A. DB alt deadlift to squat
1B. DB step-ups
2A. Bulgarian lunges
2B. Ring-assisted shrimp squats

2. Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
2A. Bulgarian lunges 10 reps 12 reps 12 reps 12 reps
2B. Ring-assisted shrimp squats 8 reps (ea) 8 reps (ea) 10 reps (ea) 10 reps (ea)
2A. Bulgarian lunges 2B. Ring-assisted shrimp squats
Week 1 10 reps 8 reps (ea)
Week 2 12 reps 8 reps (ea)
Week 3 12 reps 10 reps (ea)
Week 4 12 reps 10 reps (ea)
2A. Bulgarian lunges
2B. Ring-assisted shrimp squats
3A. DB alt curtsey - lunge
3B. Banded skaters

3A. DB alt curtsey – lunge
3B. Banded skaters
Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
3A. DB alt curtsey - lunge 10 reps (each side) 12 reps (each side) 12 reps (each side) 12 reps (each side)
3B. Banded skaters 15 reps (each side) 15 reps (each side) 15 reps (each side) 15 reps (each side)
3A. DB alt curtsey - lunge 3B. Banded skaters
Week 1 10 reps (each side) 15 reps (each side)
Week 2 12 reps (each side) 15 reps (each side)
Week 3 12 reps (each side) 15 reps (each side)
Week 4 12 reps (each side) 15 reps (each side)
3A. DB alt curtsey - lunge
3B. Banded skaters
4A. Step downs
4B. Single-leg wall sit hold

4. Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
4A. Step downs 10 reps (ea) 12 reps (ea) 12 reps (ea) 15 reps (ea)
4B. Single-leg wall sit hold 15 secs (ea) 20 secs (ea) 30 secs (ea) 45 secs (ea)
4A. Step downs 4B. Single-leg wall sit hold
Week 1 10 reps (ea) 15 secs (ea)
Week 2 12 reps (ea) 20 secs (ea)
Week 3 12 reps (ea) 30 secs (ea)
Week 4 15 reps (ea) 45 secs (ea)
4A. Step downs
4B. Single-leg wall sit hold

Cool-down

Exercise Duration/Reps
A. Achilles stretch 15 secs
B. Butterfly stretch 15 secs
C. 90-90 with heel raise 8 reps
D. Leaning ankle mobility 30 secs (ea)
E. Banded PNF 10 sec hold + 5 sec resist
F. Figure 4 stretch 15 secs
G. Cossack squat with lateral reach 15 secs
H. Cossack squat with internal rotation 8 reps (ea)
Thomas stretch 15 secs
Exercise A. Achilles stretch B. Butterfly stretch C. 90-90 with heel raise D. Leaning ankle mobility E. Banded PNF F. Figure 4 stretch G. Cossack squat with lateral reach H. Cossack squat with internal rotation Thomas stretch
Duration/Reps 15 secs 15 secs 8 reps 30 secs (ea) 10 sec hold + 5 sec resist 15 secs 15 secs 8 reps (ea) 15 secs

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