PUMP

Day 1

1 2 3 4 5 6 7

Dynamic Warm Up

Dynamic Warm Up
Sets: 2

Walkouts
Super Set: This is going to be a description for sure sets.
10

Reps

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Squat + calf Raise
Super Set: This is going to be a description for sure sets.
10

Reps

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Leg Swings
Super Set: This is going to be a description for sure sets.
10

Reps

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Phase 2:
Sets: 2

Bicycle Crunch
Super Set: This is going to be a description for sure sets.
10

Reps

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Cossack Squat
Super Set: This is going to be a description for sure sets.
20

Reps

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Phase 3:
Sets: 4

DB Split Squat
Super Set: This is going to be a description for sure sets.
10

Reps

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Phase 4:
Sets: 3

Single Leg RDL
Super Set: This is going to be a description for sure sets.
6

Reps

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Phase 5::
Sets: 3

Explosive Toe Touch
Super Set: This is going to be a description for sure sets.
15

Reps

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Waterfall Leg Lifts
Super Set: This is going to be a description for sure sets.
15

Reps

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Pushup Position Squat
Super Set: This is going to be a description for sure sets.
15

Reps

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Phase 6:
Sets: 2

Swiss Ball Hamstring Curls
Super Set: This is going to be a description for sure sets.
10

Reps

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Straight Leg Oblique Crunch
Super Set: This is going to be a description for sure sets.
12

Reps

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Phase 7:
Sets: 2

Squats (Barbell or Boglet)
Instruction: Pick a weight you can get at least 10 reps.
X

Reps

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