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Lower Body Strength Mastery Plan

Don’t have access to a gym? This program is about improving your strength, power and definition in your legs without a gym! Building your single leg squat and single limb strength for explosive power is important for anyone wanting to conquer the Warped Wall! This program should be done at least 2 days a week to maximise results!

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WARM UP
Mobility Exercises Set x Reps Activation Exercises Set x Reps
Lower back up and overs 3 x 10 Calf raises 3 x 10
Prayers stretch 3 x 10 Banded crab walks 3 x 10 e/s
Pidgen stretch position (Hip rotations) 3 x 10 Glute bridge holds 3 x 10s
Bulgarian split squat stretch 3 x 10-30s Side lunges 3 x 10
Thoracic rotations 2 x 20-30s Single leg glute bridge 3 x 5
DO EXTRA SETS IF NOT WARM ENOUGH

TRAINING PROGRAM

WEEK 1
Exercises Sets x Reps Weight Tempo Rest
Single Leg Squat (60 degrees) 3 x 8 E/S BW Controlled - Fast 1 min
Split Lunge (jump & stick) 3 x 8 E/S BW Controlled - Fast 1 min-90s
Single Glute Bridge Holds 3 x 8 E/S (3 sec holds) BW Controlled - Fast 1 min
Broad Jump (1-1.5m) 3 x 8 BW Explosive 1 min
Side Plank Leg Raise (Switch sides halfway) 3 x 30s BW hold position 2 mins

 

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