Free workout, Week 3: Lower body strength session

WARM-UP

 

Ex.1 Spanish squat ISO

3 sets of 45 sec. 1-2 min rest in between the sets

Notes : make sure the 45 sec are close to failure. Start the first set only bodyweight, if needed, add dumbbells.

 

Ex.2 Extensive plyo’s

• Front to back, 2x 10 sec each leg. 15-30 sec rest in between the reps
• Side to side, 2x 10 sec each leg. 15-30 sec rest in between the reps
• Skater jumps with hop, 2x 20 sec. 15-30 sec rest in between the reps

 

WORKOUT

 

Ex.1 Back squat

2 Warm up sets:

• 8-10 reps with light weight
• 6-8 reps with medium weight

5 working sets of 5 reps. 2-3 min rest in between the sets.

Tempo: 3 sec eccentric portion, 3 sec concentric portion

 

Ex.2 Split squat

5 sets of 5 reps each leg. 2-3 min rest in between the sets

Tempo: 3 sec eccentric portion, 3 sec concentric portion

 

Ex.3 Lateral lunge

3 sets of 10 reps each leg. 1-2 min rest in between the sets.

 

Ex.4 Band assisted jumps

3 sets of 10 reps. 1-2 min rest in between the sets