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