Workout Routine

Julia

by Baer451

Workouts

Workout 1

Pogos

Set
Intensity
Weight
Reps
Rest time
1
120 sec

Pogos

1 sets

Straight Single Leg Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec

Straight Single Leg Pallof Press

2 sets

Straight Single Leg Band Rotation

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec

Straight Single Leg Band Rotation

2 sets

Drop Jump 20cm

Set
Intensity
Weight
Reps
Rest time
1
2
120 sec
2
2
120 sec
3
2
120 sec

Drop Jump 20cm

3 sets

Single Leg Band Assisted Pogos

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Single Leg Band Assisted Pogos

3 sets

Max Effort Jump

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec

Max Effort Jump

1 sets

Step Up

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
75% 1RM
10 +
amrap
180 sec

Step Up

2 sets

Kickstand Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
75% 1RM
10 +
amrap
180 sec

Kickstand Romanian Deadlift

2 sets

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
65% 1RM
15 +
amrap
180 sec

Soleus Raise

2 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec

Calf Raise

2 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

pullup

2 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec

push-ups

2 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

single arm row

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

seated overhead press

2 sets

Workout 2

Pogos

Set
Intensity
Weight
Reps
Rest time
1
120 sec

Pogos

1 sets

Straight Single Leg Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec

Straight Single Leg Pallof Press

2 sets

Straight Single Leg Band Rotation

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec

Straight Single Leg Band Rotation

2 sets

Weighted Single Leg Pogos

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Weighted Single Leg Pogos

3 sets

Drop Jump 20cm

Set
Intensity
Weight
Reps
Rest time
1
2
180 sec
2
2
180 sec
3
2
180 sec

Drop Jump 20cm

3 sets

Band Assisted Pogos

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Band Assisted Pogos

3 sets

Max Effort Jump

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec

Max Effort Jump

1 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
75% 1RM
10 +
amrap
180 sec

bulgarian split squat

2 sets

Kickstand Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
75% 1RM
10 +
amrap
180 sec

Kickstand Romanian Deadlift

2 sets

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
65% 1RM
15 +
amrap
180 sec

Soleus Raise

2 sets

Single Leg Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec

Single Leg Calf Raise

2 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

single arm row

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

seated overhead press

2 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

pullup

2 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec

push-ups

2 sets