Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Jump squats | 5 | 2 min |
| 2. Pistols | 3 | 2 min |
| 3. Hip thrust w/bands | 4 | 2 min |
| 4. Single leg deadlift | 3 | 2 min |
| 5. Reverse hypers | 3 | 2 min |
Equipment needed: BaseBench
Warm-up
| Exercise | Reps |
|---|---|
| 1A. Knee circles | 10 reps ea direction |
| 1B. Ankle circles | 10 reps ea direction |
| 1C. Squat + external rotation | 5 reps ea side |
| 1D. Pike squats | 10 reps |
| 1E. Jumping lunges | 5 reps ea side |
1. Jump squats
5 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 6 reps | 6 reps | 6 reps | 6 reps |
| Week 1 | 6 reps |
|---|---|
| Week 2 | 6 reps |
| Week 3 | 6 reps |
| Week 4 | 6 reps |
2. Pistols
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 6 reps ea | 8 reps ea | 9 reps ea | 10 reps ea |
| Week 1 | 6 reps ea |
|---|---|
| Week 2 | 8 reps ea |
| Week 3 | 9 reps ea |
| Week 4 | 10 reps ea |
3. Single leg deadlift
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 6 reps | 6 reps | 6 reps | 6 reps |
| Week 1 | 6 reps |
|---|---|
| Week 2 | 6 reps |
| Week 3 | 6 reps |
| Week 4 | 6 reps |
4. Hip thrusts w/bands
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 15 reps | 15 reps | 15 reps | 15 reps |
| Week 1 | 15 reps |
|---|---|
| Week 2 | 15 reps |
| Week 3 | 15 reps |
| Week 4 | 15 reps |
5. Reverse hypers
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 8 reps | 9 reps | 10 reps | 12 reps |
| Week 1 | 8 reps |
|---|---|
| Week 2 | 9 reps |
| Week 3 | 10 reps |
| Week 4 | 12 reps |
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
