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  • Sets Distance Time Reps Weight Rest Intermediate: Exercise

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    bol koor
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    The lower body workout consists of a dynamic warmup, exercises focusing on lower body mechanics like one leg speed drops and lateral bounds, hip exercises like hip flexor tilts and bridges, jumping exercises for power development, and stretches. The workout includes 2-3 sets of various bodyweight exercises lasting 30 seconds to 1.5 minutes with 30 seconds to 1 minute of rest between sets.

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    mj

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    The lower body workout consists of a dynamic warmup, exercises focusing on lower body mechanics like one leg speed drops and lateral bounds, hip exercises like hip flexor tilts and bridges, jumping exercises for power development, and stretches. The workout includes 2-3 sets of various bodyweight exercises lasting 30 seconds to 1.5 minutes with 30 seconds to 1 minute of rest between sets.

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    © All Rights Reserved
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    42 views2 pages

    Sets Distance Time Reps Weight Rest Intermediate: Exercise

    Uploaded by

    bol koor
    The lower body workout consists of a dynamic warmup, exercises focusing on lower body mechanics like one leg speed drops and lateral bounds, hip exercises like hip flexor tilts and bridges, jumping exercises for power development, and stretches. The workout includes 2-3 sets of various bodyweight exercises lasting 30 seconds to 1.5 minutes with 30 seconds to 1 minute of rest between sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    Phase 1: Lower Body

      Show notes & alternate exercises


      Print daily summary

    Exercise Sets Distance Time Reps Weight Rest


    Dynamic Warmup
    1 1 --:--
    Intermediate
    Mechanics Primer 2 4 00:30

    One Leg Speed Drop Stick 2 6 00:30

    Rapid Deceleration 2 6 00:45

    Lateral Bounds 3 6 01:00

    Standing Jump 3 6 01:00

    RFESS Iso Reps 3 3 --:--

    Hip Flexor Tilt 3 4 01:00

    Shoulder Elevated Bridge March 3 5 01:00

    Long Duration Jump 3 00:00:30 01:30


    Independent Toe Raises
    3 8 00:45
    Intermediate
    Seven Eleven Breathing 1 00:03:00 --:--
    Exercise Sets Distance Time Reps Weight Rest
    Static Stretch 1 00:00:15 --:--

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