Lower Body Power / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/lower-body-power-intermediate/ Workouts with One Weight Fri, 16 Apr 2021 12:35:16 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Lower Body Power / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/lower-body-power-intermediate/ 32 32 WORKOUT THREE https://baseblocks.com/lb-power-workout-three/?utm_source=rss&utm_medium=rss&utm_campaign=lb-power-workout-three Thu, 15 Apr 2021 23:32:22 +0000 https://baseblocks.com/?p=5392 Workout overview Sets Rest 1A. Candlestick jump1B. Jumping lunges 3 2 min 2A. Deadlift2B. Jump squats 3 2 min 3A. Dumbbell jump squat3B. Side shuffle 3 2 min Warmup (5mins) 1. Achilles stretch (10 reps) to dive bomber push up x 5 5 reps 2. Deep squat to t/s rotation to pike 5 rnds 3. […]

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]]> Workout overview
SetsRest
1A. Candlestick jump
1B. Jumping lunges		32 min
2A. Deadlift
2B. Jump squats		32 min
3A. Dumbbell jump squat
3B. Side shuffle		32 min

Warmup (5mins)

1. Achilles stretch (10 reps) to dive bomber push up x 5 5 reps
2. Deep squat to t/s rotation to pike5 rnds
3. Cossack squat to hip IR 5 ea
4. Figure 4 squat 10 ea

1. Perform this superset for 3 sets. Rest 2 min after 1B.
Week 1-2Week 3-4Week 5-6
Candlestick straight jumpCandlestick tuck jumpCandlestick single leg jump4 reps
(2 ea)
Alternating lunge jumpAlternating lunge jumpAlternating lunge jump with tuck jump5 ea
3A. Candlestick progressions
3B. Jumping lunge progressions
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1-2Week 3-4Week 5-6
Tempo banded deadliftTempo banded deadlfitTempo banded staggered stance deadlift6 reps (3 ea)
Jump squats1/2 turn jump squat1/2 turn tuck jump squat6 reps (3 ea)
2A. Deadlift progressions
2B. Jump squat progressions
3. Perform this superset for 3 sets. Rest 2 min after 3B.
Week 1-2Week 3-4Week 5-6
Dumbbell squat thrusterDumbbell jump squatDumbbell snatch6 reps (3 ea)
Side shuffle to heel raiseSide shuffle to jumpSide shuffle to jump with bands3 ea
3A. Dumbbell jump squat progressions
3B. Side shuffle progressions

Cool down

Double knee to chest or lifting hips up over shoulders
Runner’s stretch (figure 4 side pike thing)
Quad stretch kneeling 		30 secs
30 secs (ea)
30 secs (ea)		2 sets

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]]> WORKOUT TWO https://baseblocks.com/lb-power-workout-two/?utm_source=rss&utm_medium=rss&utm_campaign=lb-power-workout-two Thu, 15 Apr 2021 23:22:03 +0000 https://baseblocks.com/?p=5390 Workout overview Sets Rest 1A. 2 to 1 box jump1B. Burpee 3 2 min 2A. Banded pull through2B. Ski jump 3 2 min 3A. Back squat3B. Jump squat 3 1 min 30 secs Warmup (5mins) 1. Achilles stretch (10 reps) to dive bomber push up x 5 5 reps 2. Deep squat to t/s rotation […]

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]]> Workout overview
SetsRest
1A. 2 to 1 box jump
1B. Burpee		32 min
2A. Banded pull through
2B. Ski jump		32 min
3A. Back squat
3B. Jump squat		31 min 30 secs

Warmup (5mins)

1. Achilles stretch (10 reps) to dive bomber push up x 5 5 reps
2. Deep squat to t/s rotation to pike5 rnds
3. Cossack squat to hip IR 5 ea
4. Figure 4 squat 10 ea

1. Perform this superset for 3 sets. Rest 2 min after 1B.
Week 1-2Week 3-4Week 5-6
2 to 1 box jumpSingle leg box jumpSingle leg box jump to pistol squat4 ea
Burpee (no push up)BurpeeBurpee to tuck jump5 reps
1A. Box jump progressions
1B. Burpee progressions
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1-2Week 3-4Week 5-6
Tempo banded pull throughTempo banded pull throughDB/KB swings5 reps
Step back to ski jumpBack lunge to ski jumpBack lunge to single leg tuck jump5 ea
2A. Pull through progressions
2B. Ski jump progressions
3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.
Week 1-2Week 3-4Week 5-6
Tempo back squatBanded tempo back squatBanded tempo back squat5 reps
Jump squat2 to 1 jump squatSecond leg jump squat6 reps (3 ea)
3A. Back squat
3B. Jump squat

Cool down

Double knee to chest or lifting hips up over shoulders
Runner’s stretch (figure 4 side pike thing)
Quad stretch kneeling 		30 secs
30 secs (ea)
30 secs (ea)		2 sets

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]]> WORKOUT ONE https://baseblocks.com/lb-power-workout-one/?utm_source=rss&utm_medium=rss&utm_campaign=lb-power-workout-one Thu, 15 Apr 2021 23:15:14 +0000 https://baseblocks.com/?p=5388 Workout overview Sets Rest 1A. Back squat1B. Side lunge 3 2 min 2A. Kneeling jump2B. Step overs 3 2 min 3A. Curtsey lunge3B. Broad jumps 3 90 secs Warmup (5mins) 1. Achilles stretch (10 reps) to dive bomber push up x 5 5 reps 2. Deep squat to t/s rotation to pike 5 rnds 3. […]

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]]> Workout overview
SetsRest
1A. Back squat
1B. Side lunge		32 min
2A. Kneeling jump
2B. Step overs		32 min
3A. Curtsey lunge
3B. Broad jumps		390 secs

Warmup (5mins)

1. Achilles stretch (10 reps) to dive bomber push up x 5 5 reps
2. Deep squat to t/s rotation to pike5 rnds
3. Cossack squat to hip IR 5 ea
4. Figure 4 squat 10 ea

1. Perform this superset for 3 sets. Rest 2 min after 1B.
Week 1-2Week 3-4Week 5-6
Tempo banded back squatBanded back squat to heel raiseJump squat5 reps
Side lunge to tuck jumpSide lunge to single leg tuck jumpCossack squat to single leg tuck jump4 ea
1A. Squat progressions
1B. Side lunge progressions
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1-2Week 3-4Week 5-6
Jump from kneeling to squatJump from kneeling to squat with heel raiseJump from kneeling to jump squat4 reps
Side step up and overSide step up and over with hopJump side step overs5 ea
2A. Jump from kneeling progressions
2B. Step over progressions
3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.
Week 1-2Week 3-4Week 5-6
Alternating curtsey lungesCurtsey skatersCurtsey skaters with dumbbell5 ea
Broad jumpsBroad jump to straight jumpSingle leg broad jump6 reps (3 ea)
3A. Curtsey lunge progressions
3B. Broad jump progressions

Cool down

Double knee to chest or lifting hips up over shoulders
Runner’s stretch (figure 4 side pike thing)
Quad stretch kneeling 		30 secs
30 secs (ea)
30 secs (ea)		2 sets

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