ONLINE TRAINING PROGRAM

STEP 2:

Lower Body Workout

Complete the full warm-up, followed by the strength workout 

WARMUP

CIRCUIT

Lower Body Beginner

A1) Quadruped Around The World (x3x3e

A2) Side Lying Hip Abductions (x12e)

A3) Frog Stretch (x8-10)

A4) Eccentric Jump Squats (5seconds down) (x4-6)

B1) Side Plank From Knee (x20-30sec ea)

B2) Hip Airplanes (wall) (x8ea)

B3) Low Lateral Slides (x8ea)

B4) Eccentric Jump Squats (5seconds down) (x4-6)

   

C1) 1/2 Kneeling Iso Anti Rotation Into Wall (x20sec ea)

C2) Single Leg 4 Way Toe Taps (x4-6ea)

C3) Supine Single Leg 90 Degree Hip Rotations (x6x6ea)

C4) Eccentric Jump Squats (5seconds down) (x4-6)

Speed Drill/Agility 1:  Quick Feet IN/IN/OUT/OUT 2-3x30secv

LOWER

BODY

Volume

3-4 Sets Of Each

 

A1) Goblet Squats (12)

A2) Quadruped Opposite Reach (10e)

 

B1) Supine Hip Extensions (12)

B2) Side Planks (20sec e)

 

 

C1) Drop Lunge (8e)

C2) 1/2 Kneeling Anti Rotations Iso (12e)

C3) Single Leg RDL (8e)

LOWER

BODY

Strength

3-4 Sets Of Each

A1) Goblet Pause Squat (5sec pause at bottom) (6-8)

A2) Quadruped Opposite Reach (10e)

 

B1) Pause RDL (5sec pause at bottom) (6-8)

B2) Side Planks (20sec e)

 

C1) Pause Hip Extensions Shoulders on Bench (5sec pause at top) (6-8e)

C2) 1/2 Kneeling Anti Rotations Iso (20sec e)

C3) Lateral Split Squat (6-8e)

LOWER

BODY

Power

3-4 Sets Of Each

 

A1) Pause Goblet Jump Squat (3sec pause at bottom) (4-6)

A2) Quadruped Opposite Reach (10e)

 

B1) Stride RDL to Single Leg Lateral Broad Jump (land on 2 feet) (6e)

B2) Side Planks (20sec e)

 

C1) Hip Extension Clusters (6x2e)

C2) 1/2 Kneeling Anti Rotations Iso (20sec e)

C3) Standing 90 or 180 Jumps (4-6e)

NEXT:

STEP 3:

Finisher

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