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Lower 2

Squat · Hamstring Stretch (Supine) · Ring Ham Curls · Squat Jump · Ring Ham Curls · Squat Jump · Ring Ham Curls · Squat Jump · Sissy Squats · Nordic Curl (Negative) · Sissy Squats · Nordic Curl (Negative) · Sissy Squats · Nordic Curl (Negative) · Jump Lunges · Hamstring Slides · Jump Lunges · Hamstring Slides · Jump Lunges · Hamstring Slides · Frog Stand · Calf Raise (Donkey) · Frog Stand · Calf Raise (Donkey) · Frog Stand · Calf Raise (Donkey)

E

Created by

Eskibo

Workout Breakdown

Warm-up

1

Bodyweight Squat

1 set × 10 reps

2

Hamstring Stretch (Supine)

1 set × 15s

Strength

1st Pair

1

Ring Ham Curls

1 set × 8-10 reps

2

Squat Jump

1 set × 8-10 reps

3

Ring Ham Curls

1 set × 8-10 reps

4

Squat Jump

1 set × 8-10 reps

5

Ring Ham Curls

1 set × 8-10 reps

6

Squat Jump

1 set × 8-10 reps

2nd Pair

1

Sissy Squats

1 set × 8-10 reps

2

Nordic Curl (Negative) - Resistance Band

1 set × 5-8 reps

3

Sissy Squats

1 set × 8-10 reps

4

Nordic Curl (Negative) - Resistance Band

1 set × 5-8 reps

5

Sissy Squats

1 set × 8-10 reps

6

Nordic Curl (Negative) - Resistance Band

1 set × 5-8 reps

3rd Pair

1

Jump Lunges

1 set × 8-10 reps

2

Hamstring Slides

1 set × 12-16 reps

3

Jump Lunges

1 set × 8-10 reps

4

Hamstring Slides

1 set × 12-16 reps

5

Jump Lunges

1 set × 8-10 reps

6

Hamstring Slides

1 set × 12-16 reps

Core and Calfs Pairs

1

Frog Stand

1 set × 10s

2

Calf Raise (Donkey)

1 set × 12-16 reps

3

Frog Stand

1 set × 10s

4

Calf Raise (Donkey)

1 set × 12-16 reps

5

Frog Stand

1 set × 10s

6

Calf Raise (Donkey)

1 set × 12-16 reps