Home Strength

Week 2
2025-12-09

Lower Body Strength + Carry

Quads, Glutes, Grip60 Mins~450 kcal

Rowing (Warm-up)

1 Sets × 10 mins @ Damper 3-5
ℹ️ Steady pace to loosen hips.

Suitcase Squats

5 Sets × 15 reps @ 2x 5kg Bottles
ℹ️ Hold one bottle in each hand by your sides. Squat deep. Keep chest up.

Bulgarian Split Squat

4 Sets × 10/leg @ 2x 5kg Bottles
ℹ️ Hold both bottles. Rear foot on sofa. This is 10kg load on one leg!

Hamstring Curls

4 Sets × 12 reps @ Bodyweight
ℹ️ Heels on towel (hard floor). Slide in/out.

Farmer's Walks

5 Sets × 1 min @ 2x 5kg Bottles
ℹ️ Hold both bottles. Shoulders back. Walk tall. No slouching.

Wall Sit

2 Sets × Failure @ Bodyweight
ℹ️ Hold until you drop.

🌙 Evening Routine

Kegel Exercises

3 Sets × 10 reps

ℹ️ Squeeze (Lift) 5s, then Reverse (Gently Push/Drop) 5s. Full range of motion.

🧘 Cool Down & Stretches

Couch Quad Stretch60s per leg
Seated Hamstring Reach60s hold