# Thu - Legs and Core

Split Squat (Bulgarian) · Reverse Lunge · Bodyweight Squat · Calf Raise · Hanging Knee Raise · Plank

## Workout

- 1 × 1min Cardio Warm Up
- 1 × 1-15 Leg Swing
- 1 × 1-10 Hip Circle
- 1 × 1-15 Glute Bridge
- 1 × 1-15 Bodyweight Squat
- 1 × 1-8 Reverse Lunge
- 1 × 1-15 Dead Bug
- 3 × 1-10 Shrimp Squat (Beginner)
- 1 × 1-10 Squat (Narrow Stance) - Barbell
- 4 × 1-10 Split Squat (Bulgarian)
- 2 × 1-10 Cossack Squat
- 3 × 1-10 Pistol Squat
- 3 × 1-12 Reverse Lunge
- 3 × 1-20 Bodyweight Squat
- 3 × 1-5 Nordic Hamstring Curl
- 4 × 1-20 Calf Raise
- 3 × 1-12 Hanging Knee Raise
- 3 × 1-12 Ring Hanging Knee Raise
- 3 × 1-60s Plank
- 2 × 1-60s Side Plank
- 1 × 1-30s Couch Stretch
- 1 × 1-45s Hamstring Fold
- 1 × 1-30s Figure 4 Glute Stretch
- 1 × 1-30s Wall Calf Stretch (Hands)
- 1 × 1-30s Deep Squat Hold
- 3 × 0-10 Toes to bar