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)