Quad
Leg Lunge
10 - 12 reps | 3 sets | rest 2-3 mins
Bulgarian split squat
10 - 12 each side | 3 sets | rest 1 mins per leg
(Quad Focus)
Weighted step ups
10 - 12 each side | 3 sets | rest 1 mins per leg
Squad Jump
8 - 10 reps | 3 sets | rest 2-3 mins
Box jump
8 - 10 reps | 3 sets | rest 2-3 mins
Hamstring
Squat
10 - 12 reps | 3 sets | rest 1-2 mins
Box Squat
10 - 12 reps | 3 sets | rest 1-2 mins
Good Morning
10 - 12 reps | 3 sets | rest 2-3 mins
Reverse Leg Lunge
10 - 12 each side | 3 sets | rest 1 mins per lag
Gluteus maximus
Single-Leg Hip Thrust
15 - 20 reps | 3 sets | rest 1 mins per leg
Glute Bridge
20 reps | 3 sets | rest 1-2 mins
Frog Pump
20 reps | 3 sets | rest 1-2 mins
Bulgarian split squat
(Glute Focus)
10 - 12 each side | 3 sets | rest 1 mins per leg
Deep Squat
10 - 12 each side | 3 sets | rest 1-2
Gluteus Medius
Clam Shell
15 - 20 each side | 3 sets | rest 1 mins per leg
Side Lying Hip Rise
15 - 20 each side | 3 sets | rest 1 mins per leg
Lateral Band Walk
8 - 10 each side | 3 sets | rest 1 mins per leg
Side-Lying Hip Abduction
15 - 20 each side | 3 sets | rest 1 mins per leg