Free workout, Week 5: Lower body power session

 PART 1 WARM-UP: MFR

• 1 Feet
• 2 Calves
• 3 Tibia
• 4 Quads
• 5 Hamstrings
• 6 Hips
• 7 Glutes
• 8 T spine

Notes: For part 1 of the warm up I am not going to give you any reps or sets. Just perform the exercises until you are satisfied and you feel that some tension got away thanks to the lacrosse ball. This can be 30 sec, or even 2 minutes.

 

PART 2 WARM UP: DYNAMIC STRETCHING

• 1 Knee to chest, 6 each leg
• 2 Leg cradle, 6 each leg
• 3 Straight leg kicks, 6 each leg
• 4 Side swings, 6 each leg
• 5 Quad stretch, 6 each leg

Notes: This is just 1 round. Perform each exercise after each other without resting.

 

PART 3 WARM UP: ACTIVATION

 

Ex.1 Seated ADD ISO

Sets: 3

Reps: 30-45 sec

Notes: 30-45 sec should be close to failure

 

WORKOUT

Ex.1 Superset

• Heavy split drop, 4 reps each
• Jump cycle stick switch, 20 sec

Sets: 4

Notes: 1-2 min rest in between the sets. 30 sec rest in between exercises

 

Ex.2 Superset

• BB RDL, 4 reps
• BB RDL drop & catch, 10 reps

Sets: 3

Notes: Go heavy on the BB RDL (75% of 1RM), Take away 25-30%, and perform the drop & catches.

 

Ex.3 Superset

• Zercher side lunges, 4 each side
• Band resisted lateral jumps, 6 each side

Sets: 3

Notes: 1-2 min rest in between the sets. 30 sec rest in between exercises.

 

Ex.4 Metronome hops

Sets: 3

Reps: 20 sec

Notes: Download a metronome app. This is free. Choose your level.

 

Ex.5 Sprints

Sets: 10

Reps: 1 (36,6m sprint or 40 yards)

Notes: I won’t include a rest period here, since everyone’s fitness level is different. This is up to you to decide. Remember, this is a session focused on power, not conditioning, so don’t perform these reps without enough rest. If you have enough space in your gym, perform