LEG STRENGTH AND MOBILITY TRAINING

by

LOWER BODY STRENGTH AND MOBILITY TRAINING

AIMS

TO DEVELOP MUSCLE SIZE AND STRENGTH IN THE LEGS WHILE MAINTAINING MOBILITY WITH FLOW MOVEMENT

 

 

Exercise

Sets

Reps

 

TEMPO

% 1RM

REST

1A

BB Overhead Squat

 

3

6

2-0-2-0

75, 80, 85, 80, 75

 

2mins

1B

Scorpion Tails

3

6

N/A

N/A

 

2A

BB Front Squat

3

6

2-0-2-0

75, 80, 85,​​ 

 

 

2mins

2B

Alternating Arabesque Hamstring Stretch

3

6

2-0-2-0

N/A

 

3A

Power Grip Deadlift

 

3

6

2-0-2-0

75, 80, 85,​​ 

 

2mins

3B

Knee Lift with Hip Rotation (each side)

3

6

N/A

N/A

4

Calf Raises

3

10

2-0-2-0

80

 

OMEM

5

Nordics

 

3

5

2-0-2-0

BW

OMEM

 

Complete a full warm up and cool down.

 

Super-set with dynamic movements to maintain mobility. Focus on quality of movement for each rep.

 

A-B Exercises to be performed as a Super-set.

 

Use alternating power grip on deadlift to ensure a balance is maintained throughout the exercise.

 

OMEM - On the Minute Every Minute. Using calf raises as an example: start timer and perform 10 reps, rest until clock reaches 60 seconds then repeat.

 

 

 

Please consult our Disclaimer before undertaking any training sessions or programmes on this website.

Cover photo from Pexels.com.