Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
543 views3 pages

Workout A - Level 1: Letter Exercise Sets Reps Tempo Rest

This document outlines three levels of a workout called Workout A. Level 1 focuses on exercises like pistol squats, glute ham raises, and calf raises performed for 2-4 sets of 6-12 reps. Level 2 increases the sets and reps for similar exercises, adding variations like single leg calf raises. Level 3 incorporates advanced unilateral exercises like pistol squats and skater squats, performed for longer durations and higher volumes over multiple sets.

Uploaded by

erpixaa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
543 views3 pages

Workout A - Level 1: Letter Exercise Sets Reps Tempo Rest

This document outlines three levels of a workout called Workout A. Level 1 focuses on exercises like pistol squats, glute ham raises, and calf raises performed for 2-4 sets of 6-12 reps. Level 2 increases the sets and reps for similar exercises, adding variations like single leg calf raises. Level 3 incorporates advanced unilateral exercises like pistol squats and skater squats, performed for longer durations and higher volumes over multiple sets.

Uploaded by

erpixaa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

Workout A - Level 1

Letter Exercise Sets Reps Tempo Rest


A1 Pistol Squat - Box 2-4 6 - 12 30X0 02:00
B1 Glute Ham Raise - Hinge 2-3 6 - 12 30X0 01:30
C1 Kneeling Quad Extension - Hand Assist 2-3 6 - 12 3020 1:00 - 1:30
D1 Wall Squat 2 - 3 30 - 60 seconds - 1:00 - 1:30
E1 Calf Raise - Double Leg 2-3 10 - 30 2121 1:00 - 1:30
F1 Bent Leg Calf Raise 2-3 10 - 20 2121 1:00 - 1:30
Workout A - Level 2
Letter Exercise Sets Reps Tempo Rest
A1 Pistol Squat - Hand Assist 3-5 8 - 20 L/R 40X0 02:00
B1 Glute Ham Raise - Hybrid 3-4 5 - 10 30X0
B2 Kneeling Quad Extension - Hand Assist 3-4 8 - 25 1 Br @ B 01:30
C1 Wall Squat 3 - 4 30 - 90 seconds - 1:00 - 1:30
D1 Calf Raise - Single Leg 3-4 8 - 30 L/R 21X1 1:00 - 1:30
E1 Bent Leg Calf Raise 3-4 12 - 40 21X1 1:00 - 1:30
Workout A - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Pistol Squat 1 20 mins accumulation 1Br @ B self directed
B1 Glute Ham Raise - Hybrid 3-5 5 - 12 30X0 01:00
C1 Skater Squat 3-5 6 - 12 L/R 31X0 01:00
D1 Kneeling Quad Extension 3-5 8 - 25 1 Br @ B 01:00
E1 Wall Squat - Single Leg 3-5 15 - 60 seconds L/R - 01:00
F1 Wall Squat 2-3 30 - 90 seconds 01:00
G1 Calf Raise - Single Leg 4-5 10 - 40 L/R 21X1
G2 Bent Leg Calf Raise 4-5 10 - 40 21X1 01:00

You might also like