Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Pistols | 4 | 2 min |
| 2. Jumping squats | 4 | 2 min |
| 3. Single-leg bridge | 4 | 1 min |
| 4A. Arch hold | 4 | |
| 4B. Plank | 4 | 45 secs |
Equipment needed: none
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 squat | 10 reps |
1. Pistols
4 sets with 2 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. Jumping squats
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 8 reps | 9 reps | 10 reps | 11 reps |
| Week 1 | 8 reps |
|---|---|
| Week 2 | 9 reps |
| Week 3 | 10 reps |
| Week 4 | 11 reps |
3. Single-leg bridge
4 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 6 reps ea | 7 reps ea | 8 reps ea | 10 reps ea |
| Week 1 | 6 reps ea |
|---|---|
| Week 2 | 7 reps ea |
| Week 3 | 8 reps ea |
| Week 4 | 10 reps ea |
4A. Arch hold
4B. Plank
4 sets with 45 secs rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 4A | 30 secs | 35 secs | 40 secs | 45 secs |
| 4B | 30 secs | 35 secs | 40 secs | 45 secs |
| Exc | 4A | 4B |
|---|---|---|
| Week 1 | 30 secs | 30 secs |
| Week 2 | 35 secs | 35 secs |
| Week 3 | 40 secs | 40 secs |
| Week 4 | 45 secs | 45 secs |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Quad stretch | 30 secs ea |
| B. Straddle and side bend | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
