Inclement Weather: In-Home Lower Body Workout

Let's try this lower body sequence in the same fashion as the upper body on. All exercises have easy names. The holds and agility/power pick 3 emphasizes more power exercises

Holds = 30 seconds | Power = 10 to 30 seconds | Strength = 8 to 12 reps | Isoation = 12 reps

Holds (Pick 3):

• Wall Sit
• Lateral Lunge Wall Sit
• Single Leg Wall Sit
• Lunge Wall Sit
• Single Leg Squat Hold
• Bulgarian Squat Hold
• Heel Raise Hold
• Toe Raise Hold
• Lunge Hold
• Squat Hold
• Lateral Lunge Hold

Agility/Power (Pick 3):

• Stationary Power Jumps
• Forward Power Jumps
• Singe Leg Power Jumps
• Lateral Jumps
• Single Leg Hops
• Power Clean
• Hang Clean
• Clean & Jerk
• Slow Squat to Jump
• Split Squat or Scissor Switch Jumps
• Forward Single Leg Hops

Strong Through/Range of Motion (Pick 2):

• Leg Press
• Front Squats
• Back Squats
• Forward Lunges
• Backward Lunges
• Lateral Lunges
• Transverse Lunges
• Cross-Under Lunges
• Speed-Skater Lunges
• Stride Lunges Forward
• Stride Lunges Backward

Isolation (Pick 2):

• Calf/Heel Raise
• Toe Raise
• Hamstring Curl - prone or standing
• Leg Extension - seated or band
• Seated hip Abduction/Adduction 
• Supine Hip Abduction/Adduction

Use DBs, Bands, KBs, BBs

Do you like this sequence breakdown?

Much success to you | Derek | @teemptraining | derekteempt@gmail.com