Workout overview
| 1A. Nordic hamstring curls |
| 1B. DB Bulgarian lunges |
| 2A. Alt pistol - shrimp squats |
| 2B. DB B-stance deadlifts |
| 3A. Step down to leg raise |
| 3B. Banded kneeling sissy squats |
| 4A. Pike sit leg raises |
| 4B. Side plank dips |
| 4C. Hollow body rockers |
| 4D. Reverse plank hold |
| 4E. Hollow body hold |
Equipment needed: BaseBench, dumbbells
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Foam roll | 2 mins |
| B. Leg kicks (front-back) | 8 reps (ea) |
| C. Leg kicks (side-to-side) | 8 reps (ea) |
| D. Front elevated pigeon | 20 secs (ea) |
| E. Leaning ankle mobility | 20 secs (ea) |
| F. Banded clamshells | 15 secs (ea) |
| Exercise | A. Foam roll | B. Leg kicks (front-back) | C. Leg kicks (side-to-side) | D. Front elevated pigeon | E. Leaning ankle mobility | F. Banded clamshells |
|---|---|---|---|---|---|---|
| Reps/Duration | 2 mins | 8 reps (ea) | 8 reps (ea) | 20 secs (ea) | 20 secs (ea) | 15 secs (ea) |
1. Perform this superset for 4 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 1A. Nordic hamstring curls | 15 reps |
| 1B. DB Bulgarian lunges | 15 reps (ea) |
| Exercise | 1A. Nordic hamstring curls | 1B. DB Bulgarian lunges |
|---|---|---|
| Reps | 15 reps | 15 reps (ea) |
2. Perform this superset for 4 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 2A. Alt pistol - shrimp squats | 8 reps (ea) |
| 2B. DB B-stance deadlifts | 10 reps (ea) |
| Exercise | 2A. Alt pistol - shrimp squats | 2B. DB B-stance deadlifts |
|---|---|---|
| Reps | 8 reps (ea) | 10 reps (ea) |
3. Perform this superset for 4 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 3A. Step down to leg raise | 10 reps (ea) |
| 3B. Banded kneeling sissy squats | 10 reps |
| Exercise | 3A. Step down to leg raise | 3B. Banded kneeling sissy squats |
|---|---|---|
| Reps | 10 reps (ea) | 10 reps |
3. Perform this circuit for 3 sets with 1 min rest
| Exercise | Reps |
|---|---|
| 4A. Pike sit leg raises | 20 reps |
| 4B. Side plank dips | 15 reps (ea) |
| 4C. Hollow body rockers | 20 reps |
| 4D. Reverse plank hold | 30 secs |
| 4E. Hollow body hold | 30 secs |
| Exercise | 4A. Pike sit leg raises | 4B. Side plank dips | 4C. Hollow body rockers | 4D. Reverse plank hold | 4E. Hollow body hold |
|---|---|---|---|---|---|
| Reps | 20 reps | 15 reps (ea) | 20 reps | 30 secs | 30 secs |
Cool-down
| Exercise | Duration/Reps |
|---|---|
| A. Front leg elevated hamstring stretch | 20 secs (ea) |
| B. Lunge complex | 20 secs (ea) |
| C. Straddle stretch | 20 secs |
| D. Figure 4 stretch | 20 secs (ea) |
| E. Deep squat hold | 20 secs |
| Exercise | A. Front leg elevated hamstring stretch | B. Lunge complex | C. Straddle stretch | D. Figure 4 stretch | E. Deep squat hold |
|---|---|---|---|---|---|
| Duration/Reps | 20 secs (ea) | 20 secs (ea) | 20 secs | 20 secs (ea) | 20 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
