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Legs

Rokp · Tibialis Raise · Straight Leg Calf Raise · Tibialis Raise · Bent Knee Calf Raise · Patrick Step Up · Pike Compression Lift (Seated) · Patrick Step Up · Pike Compression Lift (Seated) · Patrick Step Up · Pike Compression Lift (Seated) · Split Squat · Bird Dog · Split Squat · Bird Dog · Split Squat · Bird Dog · Vmo Squat · Single Leg Glute Bridge · Vmo Squat · Single Leg Glute Bridge · Vmo Squat · Single Leg Glute Bridge · Leg Blaster · 30/30 Side Jumps/tuck Hold · Leg Blaster · 30/30 Side Jumps/tuck Hold · Leg Blaster · 30/30 Side Jumps/tuck Hold

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Workout Breakdown

Warmup

Rokp

1 set × 2min

Tibialis Raise

1 set × 25 reps

Straight Leg Calf Raise

1 set × 20 reps

Tibialis Raise

1 set × 25 reps

Bent Knee Calf Raise

1 set × 20 reps

ATG + Core

1

Patrick Step Up

1 set × 15 reps

Pike Compression Lift (Seated)

1 set × 12 reps

Patrick Step Up

1 set × 15 reps

Pike Compression Lift (Seated)

1 set × 12 reps

Patrick Step Up

1 set × 15 reps

Pike Compression Lift (Seated)

1 set × 12 reps

2

Split Squat

1 set × 10 reps

Bird Dog

1 set × 12 reps

Split Squat

1 set × 10 reps

Bird Dog

1 set × 12 reps

Split Squat

1 set × 10 reps

Bird Dog

1 set × 12 reps

3

Vmo Squat

1 set × 20 reps

Single Leg Glute Bridge

1 set × 12 reps

Vmo Squat

1 set × 20 reps

Single Leg Glute Bridge

1 set × 12 reps

Vmo Squat

1 set × 20 reps

Single Leg Glute Bridge

1 set × 12 reps

Plyo

Leg Blaster

1 set × 10 reps

30/30 Side Jumps/tuck Hold

1 set × 60s

Leg Blaster

1 set × 10 reps

30/30 Side Jumps/tuck Hold

1 set × 60s

Leg Blaster

1 set × 10 reps

30/30 Side Jumps/tuck Hold

1 set × 60s