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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Front Box Squat![]() | 4 sets | 20 reps | 60s | |
2. Lateral Band Walk | 4 sets | 20 reps | 60s | |
3. Leg Extensions | 4 sets | 20 reps | 60s | -Bodyweight |
4. Standing Calf Raises | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Exercise Ball Wall Squat![]() | 4 sets | 20 reps | 60s | |
2. Side Leg Raises With Resistance Band | 4 sets | 20 reps | 60s | |
3. Lying Leg Curls | 4 sets | 20 reps | 60s | -Bodyweight Lying Leg Curl |
4. Bodyweight Side Lunge | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat | 4 sets | 20 reps | 60s | |
2. Duck Walk![]() | 4 sets | 20 reps | 60s | Resistance Band Duck Walks |
3. Butt Lift (Bridge) | 4 - 1 sets | 20 reps | 60s | |
4. Bodyweight Reverse Lunge | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Front Box Squat![]() | 4 sets | 20 reps | 60s | |
2. Lateral Band Walk | 4 sets | 20 reps | 60s | |
3. Leg Extensions | 4 sets | 20 reps | 60s | -Bodyweight |
4. Standing Calf Raises | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Exercise Ball Wall Squat![]() | 4 sets | 20 reps | 60s | |
2. Side Leg Raises With Resistance Band | 4 sets | 20 reps | 60s | |
3. Lying Leg Curls | 4 sets | 20 reps | 60s | -Bodyweight Lying Leg Curl |
4. Bodyweight Side Lunge | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat | 4 sets | 20 reps | 60s | |
2. Duck Walk![]() | 4 sets | 20 reps | 60s | Resistance Band Duck Walks |
3. Butt Lift (Bridge) | 4 - 1 sets | 20 reps | 60s | |
4. Bodyweight Reverse Lunge | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Front Box Squat![]() | 4 sets | 20 reps | 60s | |
2. Lateral Band Walk | 4 sets | 20 reps | 60s | |
3. Leg Extensions | 4 sets | 20 reps | 60s | -Bodyweight |
4. Standing Calf Raises | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Exercise Ball Wall Squat![]() | 4 sets | 20 reps | 60s | |
2. Side Leg Raises With Resistance Band | 4 sets | 20 reps | 60s | |
3. Lying Leg Curls | 4 sets | 20 reps | 60s | -Bodyweight Lying Leg Curl |
4. Bodyweight Side Lunge | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat | 4 sets | 20 reps | 60s | |
2. Duck Walk![]() | 4 sets | 20 reps | 60s | Resistance Band Duck Walks |
3. Butt Lift (Bridge) | 4 - 1 sets | 20 reps | 60s | |
4. Bodyweight Reverse Lunge | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Front Box Squat![]() | 4 sets | 20 reps | 60s | |
2. Lateral Band Walk | 4 sets | 20 reps | 60s | |
3. Leg Extensions | 4 sets | 20 reps | 60s | -Bodyweight |
4. Standing Calf Raises | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Exercise Ball Wall Squat![]() | 4 sets | 20 reps | 60s | |
2. Side Leg Raises With Resistance Band | 4 sets | 20 reps | 60s | |
3. Lying Leg Curls | 4 sets | 20 reps | 60s | -Bodyweight Lying Leg Curl |
4. Bodyweight Side Lunge | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat | 4 sets | 20 reps | 60s | |
2. Duck Walk![]() | 4 sets | 20 reps | 60s | Resistance Band Duck Walks |
3. Butt Lift (Bridge) | 4 - 1 sets | 20 reps | 60s | |
4. Bodyweight Reverse Lunge | 4 sets | 20 reps | 60s |
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