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  • Workout F - Level 1: Letter Exercise Sets Reps Tempo Rest

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    Jie Yang Leong
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    This document outlines three levels of a workout called Workout F. Each level consists of a circuit of exercises with varying sets, reps, tempo, and rest periods. Level 1 focuses on bodyweight exercises like wall squats, side planks, and calf raises. Level 2 increases sets and reps for exercises like pistol squats, back extensions, and sissy squats. Level 3 takes the workout to its most challenging level with exercises like single leg pistol squats, reverse hyperextensions held at the top, and long lever side planks with leg swings.

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    This document outlines three levels of a workout called Workout F. Each level consists of a circuit of exercises with varying sets, reps, tempo, and rest periods. Level 1 focuses on bodyweight exercises like wall squats, side planks, and calf raises. Level 2 increases sets and reps for exercises like pistol squats, back extensions, and sissy squats. Level 3 takes the workout to its most challenging level with exercises like single leg pistol squats, reverse hyperextensions held at the top, and long lever side planks with leg swings.

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    © All Rights Reserved
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    138 views3 pages

    Workout F - Level 1: Letter Exercise Sets Reps Tempo Rest

    Uploaded by

    Jie Yang Leong
    This document outlines three levels of a workout called Workout F. Each level consists of a circuit of exercises with varying sets, reps, tempo, and rest periods. Level 1 focuses on bodyweight exercises like wall squats, side planks, and calf raises. Level 2 increases sets and reps for exercises like pistol squats, back extensions, and sissy squats. Level 3 takes the workout to its most challenging level with exercises like single leg pistol squats, reverse hyperextensions held at the top, and long lever side planks with leg swings.

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    © All Rights Reserved
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    of 3

    Workout F - Level 1

    Letter Exercise Sets Reps Tempo Rest


    A1 Pistol Squat - Box 1 20 mins accumulation 30X0 self directed
    B1 Back Extension 2-3 6 - 15 1 Br @ T 1: 00 - 1:30
    C1 Sissy Squat - Hand Assist 2-3 6 - 15 4020 1: 00 - 1:30
    D1 Reverse Hyperextension - Tuck - Straddle 2-3 6 - 15 2020 1: 00 - 1:30
    E1 Wall Squat 2-3 30 - 60 seconds - 1: 00 - 1:30
    F1 Side Plank - Short Lever 2-3 20 - 60 seconds L/R - 1: 00 - 1:30
    G1 Explosive Calf Raise - Double Leg 2-3 30 - 60 seconds - 1: 00 - 1:30
    H1 Calf Raise - Double Leg 2-3 10 - 30 2121 1: 00 - 1:30
    Workout F - Level 2
    Letter Exercise Sets Reps Tempo Rest
    A1 Pistol Squat - Hand Assist 1 20 mins accumulation 30X0 self directed
    B1 Back Extension 3-4 8 - 25 1 Br @ T 1: 00 - 1:30
    C1 Sissy Squat - Hand Assist 3-4 8 - 25 1 Br @ B 1: 00 - 1:30
    D1 Reverse Hyperextension - Tuck - Straddle 3-4 8 - 25 1 Br @ T 1: 00 - 1:30
    E1 Wall Squat - Alt Legs 3-4 30 - 60 seconds - 1: 00 - 1:30
    F1 Side Plank - Long Lever 3-4 30 - 90 seconds L/R - 1: 00 - 1:30
    G1 Explosive Calf Raise - Double Leg 3-4 30 - 90 seconds -
    G2 Calf Raise - Double Leg 3-4 10 - 30 2121 1: 00 - 1:30
    Workout F - Level 3
    Letter Exercise Sets Reps Tempo Rest
    A1 Pistol Squat 1 20 mins accumulation 1 Br @ B self directed
    B1 Back Extension 3-5 8 - 25 1 Br @ T
    B2 Sissy Squat 3-5 8 - 30 1 Br @ B 01:00
    C1 Reverse Hyperextension - Full 3-5 10 - 20 max pause @T last rep 01:00
    D1 Wall Squat - Single Leg 3-5 20 - 60 seconds L/R - 01:30
    E1 Side Plank - Long Lever - Leg Swing 3-5 30 - 90 seconds L/R - 01:00
    F1 Explosive Calf Raise - Single Leg 3-5 20 - 60 seconds L/R - 01:00
    G1 Calf Raise - Double Leg 3-5 8 - 30 - 01:00
    H1 Calf Raise - Single Leg 2-4 max L/R 3131 01:00

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