Workout overview

1. Squats
2. Jumping lunges
3. Bulgarian split squats
4. Calf raises
Equipment needed: none

Warm-up

Exercise Reps
A. Knee circles 10 reps ea direction
B. Ankle circles 10 reps ea direction
C. Squat + ext rotation 5 reps ea
D. Dynamic hamstrings stretch 10 reps ea

1. Squats
Perform 3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
12 reps 12 reps 12 reps 12 reps 12 reps 12 reps
Week 1 12 reps
Week 2 12 reps
Week 3 12 reps
Week 4 12 reps
Week 5 12 reps
Week 6 12 reps

2. Jumping lunges
Perform 3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
8 reps ea 8 reps ea 8 reps ea 9 reps ea 9 reps ea 9 reps ea
Week 1 8 reps ea
Week 2 8 reps ea
Week 3 8 reps ea
Week 4 9 reps ea
Week 5 9 reps ea
Week 6 9 reps ea

3. Bulgarian split squats
Perform 3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
12 reps ea 12 reps ea 12 reps ea 12 reps ea 12 reps ea 12 reps ea
Week 1 12 reps ea
Week 2 12 reps ea
Week 3 12 reps ea
Week 4 12 reps ea
Week 5 12 reps ea
Week 6 12 reps ea

4. Calf raises
Perform 3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
20 reps 20 reps 20 reps 20 reps 20 reps 20 reps
Week 1 20 reps
Week 2 20 reps
Week 3 20 reps
Week 4 20 reps
Week 5 20 reps
Week 6 20 reps
A. Straddle
B. Front splits
C. Bent-knee lunge

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Straddle 60 secs ea
B. Front splits 60 secs ea
C. Bent-knee lunge 30 secs ea
A. Straddle
B. Front splits
C. Bent-knee lunge