Bodyweight Legs
A1: Shrimp Squats (4 levels)
3 x 8-10reps each side
Focus on loading the front leg as much as possible. Use the back foot just enough to get a minimum of 8 reps.
3 x 10-15r
Load up the quads, load up the calves. Keep the heels as high off the floor as possible in the toe squat.
3 x 20-60 seconds
Drive knees out, tilt hips forward and try to get the hips in line with the knees.
3 x 10 reps
Get some nice motion in the hips by lifting each leg individually.
D1: Double / Single Leg Glute Bridges Continuous Tension
3 x 30-60seconds
Aim to fire up the hamstrings and glutes - don’t lose tension for the whole 30-60s. Try to work as close to failure as possible.
E1: Single Leg Hops + Blind Balance
2 x 30-60 hops + 60s balance
Working balance and calves - try to keep the work in the calves for the hops.