Gympal

Day 1 - Legs

Created by Ela Mruczek
Ela Mruczek
Squat to pike

Squat to pike

Set
Reps
1
2
Hamstrings nerve floss

Hamstrings nerve floss

8-10
Set
Reps
1
2
Kettlebell hip flexor lift

Kettlebell hip flexor lift

Hol dfor 5 sec at the top
Set
KG
Reps
1
2
Single Leg Glute Bridge

Single Leg Glute Bridge

Set
Reps
1
2
3
Pause Squat (Barbell)

Pause Squat (Barbell)

6-8 reps. 2 warm up sets, 3 working sets
Set
KG
Reps
1
2
3
4
5
Bulgarian Split Squat

Bulgarian Split Squat

Deficit. add something to elevate front leg. Reps 6-8
Set
KG
Reps
1
2
3
Lying Leg Curl (Machine)

Lying Leg Curl (Machine)

Set
KG
Reps
1
2
3
Sissy Squat (Weighted)

Sissy Squat (Weighted)

Set
+KG
Reps
1
2
3
Hip Adduction (Machine)

Hip Adduction (Machine)

Set
KG
Reps
1
2
3
Cable Crunch

Cable Crunch

Set
KG
Reps
1
2
3
Hamstring Stretch

Hamstring Stretch

active stretch with band, 30s passive, 30s active, 5s passive, 5s active, 30s passive
Set
Time
1
Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Set
Time
1
2