Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Squat jumps | 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 hyper | 3 | 2 min |
Equipment needed: BaseBench
Warm-up
| Exercise | Reps |
|---|---|
| A. Knee circles | 10 ea direction |
| B. Ankle circles | 10 ea direction |
| C. Squat + ext rotation | 5 reps (ea) |
| D. Squat pumps | 10 reps |
| E. Jumping lunges | 5 reps (ea) |
| Exercise | A. Knee circles | B. Ankle circles | C. Squat + ext rotation | D. Squat pumps | E. Jumping lunges |
|---|---|---|---|---|---|
| Reps | 10 ea direction | 10 ea direction | 5 reps (ea) | 10 reps | 5 reps (ea) |
1. Squat jumps
5 sets with 2 min rest
| INT | ADV |
|---|---|
| 6 reps | 6 reps |
| INT | 6 reps |
|---|---|
| ADV | 6 reps |
2. Pistols
3 sets with 2 min rest
| INT | ADV |
|---|
| INT |
|---|
| ADV |
3. Single-leg deadlift
3 sets with 2 min rest
| INT | ADV |
|---|---|
| 6 reps | 6 reps |
| INT | 6 reps |
|---|---|
| ADV | 6 reps |
4. Hip thrust w/bands
4 sets with 2 min rest
| INT | ADV |
|---|---|
| 15 reps | 15 reps |
| INT | 15 reps |
|---|---|
| ADV | 15 reps |
5. Reverse hypers
3 sets with 2 min rest
| INT | ADV |
|---|---|
| 8 reps | 15 reps |
| INT | 8 reps |
|---|---|
| ADV | 15 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 |
| Exercise | A. Quad stretch | B. Straddle and side-bend | C. Forward fold |
|---|---|---|---|
| Duration | 30 secs (ea) | 30 secs (ea) | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
