Workout overview
| 1A. DB single leg deadlifts |
| 1B. Ring assisted pistol squats |
| 2A. DB sumo squat pulses |
| 2B. DB lateral lunge |
| 3A. Single leg elevated glute bridges |
| 3B. Step-downs - leg raise |
| 4A. Ring Shrimp squats |
| 4B. Ring Cossack squats |
Equipment needed: 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) |
1. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 1A. DB single leg deadlifts | 10 reps (ea) | 12 reps (ea) | 12 reps (ea) | 12 reps (ea) |
| 1B. Ring assisted pistol squats | 5 reps (ea) | 8 reps (ea) | 10 reps (ea) | 10 reps (ea) |
| 1A. DB single leg deadlifts | 1B. Ring assisted pistol squats | |
| Week 1 | 10 reps (ea) | 5 reps (ea) |
| Week 2 | 12 reps (ea) | 8 reps (ea) |
| Week 3 | 12 reps (ea) | 10 reps (ea) |
| Week 4 | 12 reps (ea) | 10 reps (ea) |
2. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 2A. DB sumo squat pulses | 12 reps | 15 reps | 15 reps | 15 reps |
| 2B. DB lateral lunge | 10 reps (ea) | 12 reps (ea) | 12 reps (ea) | 12 reps (ea) |
| 2A. DB sumo squat pulses | 2B. DB lateral lunge | |
| Week 1 | 12 reps | 10 reps (ea) |
| Week 2 | 15 reps | 12 reps (ea) |
| Week 3 | 15 reps | 12 reps (ea) |
| Week 4 | 15 reps | 12 reps (ea) |
3. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 3A. Single-leg elevated glute bridges | 12 reps (each side) | 15 reps (each side) | 15 reps (each side) | 15 reps (each side) |
| 3B. Step-downs - leg raise | 8 reps (each side) | 12 reps (each side) | 12 reps (each side) | 12 reps (each side) |
| 3A. Single-leg elevated glute bridges | 3B. Step-downs - leg raise | |
| Week 1 | 12 reps (each side) | 8 reps (each side) |
| Week 2 | 15 reps (each side) | 12 reps (each side) |
| Week 3 | 15 reps (each side) | 12 reps (each side) |
| Week 4 | 15 reps (each side) | 12 reps (each side) |
4A. Ring Shrimp squats
4B. Ring Cossack squats
Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 4A. Ring Shrimp squats | 5 reps (each side) | 8 reps (each side) | 10 reps (each side) | 10 reps (each side) |
| 4B. Ring Cossack squats | 8 reps (each side) | 8 reps (each side) | 10 reps (each side) | 10 reps (each side) |
| 4A. Ring Shrimp squats | 4B. Ring Cossack squats | |
| Week 1 | 5 reps (each side) | 8 reps (each side) |
| Week 2 | 8 reps (each side) | 8 reps (each side) |
| Week 3 | 10 reps (each side) | 10 reps (each side) |
| Week 4 | 10 reps (each side) | 10 reps (each side) |
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 |
CONGRATULATIONS!
WORKOUT COMPLETE
