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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 |