Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Dragon pistol | 3 | |
| 1B. Pistol leg lifts | 3 | 2 min |
| 2A. Pistol squat | 3 | |
| 2B. Side lunge | 3 | 2 min |
| 3A. Heel raise | 3 | |
| 3B. Foot elevated bridge | 3 | 1 min 30 secs |
Equipment needed: BaseBench
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Cat/camel to child’s pose | 10 reps |
| B. Quadruped thoracic rotation (thread the needle) | 5 reps ea x2 |
| C. Quad stretch to 5 sciatic nerve tensioners | 5 reps ea |
| D. Banded ankle DF | 15 reps ea x2 |
1. Perform this superset 3 times with 2 min rest
| Week 1-2 | |
|---|---|
| 1A. Dragon pistol heel tap | 4 reps ea |
| 1B. Elevated pistol leg lifts (arm-assisted) | 6 reps ea |
| Week 1-2 | |
|---|---|
| 1A. Dragon pistol on bench | 4 reps ea |
| 1B. Elevated pistol leg lifts | 6 reps ea |
| Week 1-2 | |
|---|---|
| 1A. Dragon pistol | 4 reps ea |
| 1B. Floor pistol leg lifts | 6 reps ea |
2. Perform this superset of 3 sets with 2 min rest
| Week 1-2 | |
|---|---|
| 2A. Pistol squat with bands | 4 reps ea |
| 2B. Side lunge | 6 reps ea |
| Week 3-4 | |
|---|---|
| 2A. Alternating pistol squat | 4 reps ea |
| 2B. Side lunge with foot on bench | 6 reps ea |
| Week 5-6 | |
|---|---|
| 2A. Pistol squat hop | 4 reps ea |
| 2B. Side lunge with foot on bench and hip abduction | 6 reps ea |
3. Perform this superset for 3 sets with 2 min rest
| Week 1-2 | |
|---|---|
| 3A. Heel raise with toes elevated | 10 reps (total) |
| 3B. Foot elevated bridge | 10 reps |
| Week 1-2 | |
|---|---|
| 3A. Single-leg flat heel raise | 10 reps (total) |
| 3B. Frogger bridge | 10 reps |
| Week 1-2 | |
|---|---|
| 3A. Single-leg heel raise with toes elevated | 10 reps (total) |
| 3B. Frogger bridge with band | 10 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Reps/Duration |
|---|---|
| A. Adductor stretch (Butterfly) | 30 secs |
| B. Straddle stretch to side | 30 secs (ea) |
| C. Pancake stretch | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
