Workout overview
| 1. Pistols |
| 2. Jumping lunges |
| 3. Bridges |
| 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 + external rotation | 5 reps ea |
| D. Dynamic hamstrings stretch | 10 reps ea |
1. Pistols
Perform 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 5 reps | 5 reps | 5 reps | 6 reps | 6 reps | 6 reps |
| Week 1 | 5 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 5 reps |
| Week 4 | 6 reps |
| Week 5 | 6 reps |
| Week 6 | 6 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. Bridges
Perform 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 10 reps | 10 reps | 10 reps | 10 reps | 10 reps | 10 reps |
| Week 1 | 10 reps |
|---|---|
| Week 2 | 10 reps |
| Week 3 | 10 reps |
| Week 4 | 10 reps |
| Week 5 | 10 reps |
| Week 6 | 10 reps |
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 |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Straddle | 60 secs ea |
| B. Front splits | 30 secs ea |
| C. Bent-knee lunges | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
