Ankle Hip & Core

A1

Notes:

Calf Raise Giant Set

3 sets of 10 - 3 different foot positions, No rest between positions. Minimal Rest (0s)

  • 3 Sets

Superset

A2

Notes:

Calf Pump

30 Pumps per side. Minimal Rest (0s)

  • 3 Sets

B1

Notes:

Seated Tibialis Raise

3 sets of 20, Minimal Rest (0s)

  • 3 Sets

Superset

B2

Notes:

Seiza Stretch

30 seconds Minimal Rest (0s)

  • 3 Sets

C1

Notes:

Bent Knee Seated Good Morning

3 sets of 10. Minimal Rest (0s)

  • 3 Sets

Superset

C2

Notes:

Hollowbody Hold

3 sets of 10 seconds. Minimal Rest (0s)

  • 3 Sets

D1

Notes:

Glute Bridge on Floor

2 sets of 10. Minimal Rest (0s)

  • 2 Sets

Superset

D2

Notes:

Side Bend

3 sets of 10 each side, Minimal Rest (0s)

  • 3 Sets

D3

Notes:

Russian Twist

3 sets of 10 each side, Minimal Rest (0s)

  • 3 Sets

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