# 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)

## Warm-up

- 1 × 10 Bodyweight Squat
- 1 × 15s Hamstring Stretch (Supine)

## Strength

- 1 × 8-10 Ring Ham Curls
- 1 × 8-10 Squat Jump
- 1 × 8-10 Ring Ham Curls
- 1 × 8-10 Squat Jump
- 1 × 8-10 Ring Ham Curls
- 1 × 8-10 Squat Jump
- 1 × 8-10 Sissy Squats
- 1 × 5-8 Nordic Curl (Negative) - Resistance Band
- 1 × 8-10 Sissy Squats
- 1 × 5-8 Nordic Curl (Negative) - Resistance Band
- 1 × 8-10 Sissy Squats
- 1 × 5-8 Nordic Curl (Negative) - Resistance Band
- 1 × 8-10 Jump Lunges
- 1 × 12-16 Hamstring Slides
- 1 × 8-10 Jump Lunges
- 1 × 12-16 Hamstring Slides
- 1 × 8-10 Jump Lunges
- 1 × 12-16 Hamstring Slides

## Core and Calfs Pairs

- 1 × 10s Frog Stand
- 1 × 12-16 Calf Raise (Donkey)
- 1 × 10s Frog Stand
- 1 × 12-16 Calf Raise (Donkey)
- 1 × 10s Frog Stand
- 1 × 12-16 Calf Raise (Donkey)