Lower A v2.0

Warm-up

• Exercise Reps
• Light bike or treadmill 2-3 min easy
• Seated knee extension with ball squeeze 2 x 10
• Glute bridges 12-15
• Bodyweight squats (slow tempo) 10-12
• Leg swings (front/back + side) 10 each direction

Main

• Exercise Reps
• Back Squat 5-8
• Romanian Deadlift 6-8
• Step-Ups 8 each leg
• Cable Pull-Through 10-12
• Leg Curl 10-12
• Standing Calf Raise 12-15
• Tibialis Raises 15
• Wall Sit (weighted) 30-45 sec
• Side Plank 30-60 sec each side
• Back Extension 10-12

Cool-down

• Exercise Reps
• Foam roll quads 1-2 min
• Foam roll outer thigh (IT band area) 1-2 min
• Standing quad stretch 30 sec each side
• Hamstring stretch 30 sec each side
• Hip flexor stretch 30 sec each side

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