PUMP
Day 1
More Days
Legs / Core / Balance
Download PDFDynamic Warm Up
Sets: 2
= Super Set
Walkouts
10
Reps
Squat + calf Raise
10
Reps
Leg Swings
10
Reps
Phase 2:
Sets: 2
Bicycle Crunch
10
Reps
Cossack Squat
20
Reps
Phase 3:
Sets: 4
DB Split Squat
10
Reps
Phase 4:
Sets: 3
Single Leg RDL
6
Reps
Phase 5:
Sets: 3
Explosive Toe Touch
15
Reps
Waterfall Leg Lifts
15
Reps
Pushup Position Squat
15
Reps
Phase 6:
Sets: 2
Swiss Ball Hamstring Curls
10
Reps
Straight Leg Oblique Crunch
12
Reps
Phase 7:
Sets: 2
Squats (Barbell or Boglet)
Instruction: Pick a weight you can get at least 10 reps.
X
Reps