Warm Up

10 - 20 Minutes


Perform 1A to 1E one after each other without rest.

1A: Isometric Squat

1 Set / 45 Seconds / No Rest

1B: Barre Squats

1 Set / 45 Seconds / No Rest

1C: Barre Squats with Jump Squats

1 Set / 45 Seconds / No Rest

1D: Isometric Squat with Jump Squat

1 Set / 45 Seconds / No Rest

1E: Eccentric Squat

1 Set / 45 Seconds / No Rest

Perform 10 reps of each exercise 2A to 2C one after each with no rest. That complete one set. Rest for 60-120 seconds, then perform 9 reps of each exercise. Keep lowering the reps by 1 each set until you have performed 10 sets.

2A: Back Squat

10 Sets / 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps / No Rest

Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.

2B: Front Squat

10 Sets / 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps / No Rest

Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel. Extend knees and hips until legs are straight. Return and repeat.

2C: Hack Squat

10 Sets / 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps / 60-120 Sec Rest

Lift bar by extending hips and knees to full extension. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are close to parallel to floor and bar is behind lower leg. Repeat.