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Custom Move (Phase 3) →

Lower

Front And Side Leg Swings · Hip Flexor Knee Raise · Leg Flexor Knee Raise And Extend · Leg Extensor Kick Back Parallel To Ground · Plantar Flexor Straight Leg And Foot · Hip Extensor Far Kick Back · Seated Calf Raises · Standing Calf Raises

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Workout Breakdown

Warmup

1

Front And Side Leg Swings

1 set × 10 reps

2

Hip Flexor Knee Raise

1 set × 2×10 reps

3

Leg Flexor Knee Raise And Extend

1 set × 2×10 reps

4

Leg Extensor Kick Back Parallel To Ground

1 set × 2×10 reps

5

Plantar Flexor Straight Leg And Foot

1 set × 2×10 reps

6

Hip Extensor Far Kick Back

1 set × 2×10 reps

Squats

Deadlift

Nordic Curls

Calves

1

Seated Calf Raises

1 set × 3×10 reps

2

Standing Calf Raises

1 set × 3×10 reps