Program Description
Important note: any time there's an exercise that Is one legged/one sided, you do all the sets on both sides. For example if there was an exercise on this program that said 5 sets of 5 reps. You do 25 total reps on each leg totaling to 50.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodyweight Fitness, Athletics
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMay 25, 2024 02:09
- Last EditedSep 07, 2024 01:03
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
2
FHL Calf Raise
1
25 reps
3
Tibialis Raise
1
25 reps
4
KOT Calf Raise
1
25 reps
5
Patrick Step
1
25 reps
6
ATG Split Squat
5
5 reps
7
Elephant Walk
1
36 reps
8
L-Sit
2
1 mins
9
Couch Stretch
2
1 mins
10
Piriformis Stretch
2
1.5 mins
Week 1
1 / 12 Weeks
Day 1
1
Tibialis Raise1 Set
25 Reps
2
FHL Calf Raise1 Set
25 Reps
3
Tibialis Raise1 Set
25 Reps
4
KOT Calf Raise1 Set
25 Reps
5
Patrick Step1 Set
25 Reps
6
ATG Split Squat5 Sets
5 Reps
7
Elephant Walk1 Set
36 Reps
8
L-Sit2 Sets
1 mins
9
Couch Stretch2 Sets
1 mins
10
Piriformis Stretch2 Sets
1.5 mins
Day 3
1
Tibialis Raise1 Set
25 Reps
2
FHL Calf Raise1 Set
25 Reps
3
Tibialis Raise1 Set
25 Reps
4
KOT Calf Raise1 Set
25 Reps
5
Patrick Step1 Set
25 Reps
6
ATG Split Squat5 Sets
5 Reps
7
Elephant Walk1 Set
36 Reps
8
L-Sit2 Sets
1 mins
9
Couch Stretch2 Sets
1 mins
10
Piriformis Stretch2 Sets
1.5 mins
Day 2
1
Tibialis Raise1 Set
25 Reps
2
FHL Calf Raise1 Set
25 Reps
3
Tibialis Raise1 Set
25 Reps
4
KOT Calf Raise1 Set
25 Reps
5
Patrick Step1 Set
25 Reps
6
ATG Split Squat5 Sets
5 Reps
7
Elephant Walk1 Set
36 Reps
8
L-Sit2 Sets
1 mins
9
Couch Stretch2 Sets
1 mins
10
Piriformis Stretch2 Sets
1.5 mins