Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Lunges | 3 | 1 min |
| 2. Hip thrusts | 3 | 1 min |
| 3. Squats | 3 | 1 min |
| 4A. Plank | 3 | |
| 4B. Side plank | 3 | 1 min |
Warm-up
| Exercise | Reps |
|---|---|
| 1A. Knee circles | 10 reps ea direction |
| 1B. Ankle circles | 10 reps ea direction |
| 1C. Squat external rotations | 5 reps ea side |
| 1D. Pike squat | 10 reps |
1. Lunges
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 5 reps ea | 6 reps ea | 7 reps ea | 8 reps ea |
| Week 1 | 5 reps ea |
|---|---|
| Week 2 | 6 reps ea |
| Week 3 | 7 reps ea |
| Week 4 | 8 reps ea |
2. Hip thrusts w/bands
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 8 reps | 8 reps | 10 reps | 12 reps |
| Week 1 | 8 reps |
|---|---|
| Week 2 | 8 reps |
| Week 3 | 10 reps |
| Week 4 | 12 reps |
3. Squat
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 10 reps | 10 reps | 12 reps | 14 reps |
| Week 1 | 10 reps |
|---|---|
| Week 2 | 10 reps |
| Week 3 | 12 reps |
| Week 4 | 14 reps |
4A. Plank
4B. Side Plank
Perform this superset for 3 sets with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 4A | 20 secs | 20 secs | 25 secs | 25 secs |
| 4B | 15 secs | 15 secs | 20 secs | 20 secs |
| Exc | 4A | 4B |
|---|---|---|
| Week 1 | 20 secs | 15 secs |
| Week 2 | 20 secs | 15 secs |
| Week 3 | 25 secs | 20 secs |
| Week 4 | 25 secs | 20 secs |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Quad stretch | 30 secs ea |
| B. Straddle and side-bend | 30 secs ea |
| C. Forward fold | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
