I haven’t dished out a full training day in a while.. so here goes! The following workout was today’s lower body training session. Enjoy!
Dynamic Warm Up
Power Work (fast twitch muscle fibers)
- A warm up set of lateral bounds x 12 reps (control and stick the landing)
- Lateral Step Up Jumps (Note: standing to the side of the bench, left foot rests on the bench, right foot on the ground. Explode up with left food (foot on bench), land with right foot on bench, starting foot on floor…repeat)
5 sets x 12 jumps (6 per side). Rest 30 seconds between sets
1a. Single Leg Squat, 1 warm up set (body weight x 8 per leg) followed by 3 sets x 8-12 reps per leg (Note: weight used – 20lb weight vest for added challenge)
1b. Bulgarian Split Squat, 1 warm up set (20 lb DB in each hand) followed by 3 sets x 8 per leg (Note: weight used – 20lb weight vest plus 30lb DB in each hand for working sets)
2a. Hip Thrust 3 sets x 12 – 15 reps per leg (Note: Arms above head holding on to Perform Better Jungle Gym or TRX, one foot on the bench, the other leg / knee pulled in towards chest). For more on the Hip Thrust check out my colleague, friend and the father of the Hip Thrust, Mr. Bret Contreras.
2b. Backwards Sled Pull 3 sets x 50 yards (Note: Go heavy enough that it’s a challenge but can move smoothly. ie: weight used – 200lbs on the sled)
3a. Super Dog 2 sets x 25 reps per leg (Note: See Super Dog post for this exercise. A different variation we used today: Flex knee 90 degrees so foot is dorsiflexed in the air. Lift foot to sky- this should target glutes a bit more.)
3b. Sled Push 3 sets x 50 yards (weight used 250lbs on the sled)
There you have it… today’s full lower body workout.. Exercises, Sets, Reps and even weights used!