THE LOWER BODY POWER PROGRAM

Overview

Program GoalLower body power
Delivery FormatSelf-paced workouts
Experience LevelIntermediate test score
Program DurationSix weeks
Training FrequencyThree per week
EquipmentBaseBench

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

Workout One (60 mins)Workout Two (60 mins)Workout Three (60 mins)
1A. Back squat
1B. Side lunge
2A. Jump from kneeling
2B. Step over
3A. Curtsey lunge
3B. Broad jump
1A. Box jump
1B. Burpee
2A. Pull throughs
2B. Ski jump
3A. Back squat
3B. Jump squat
1A. Candlestick jump
1B. Jumping lunge
2A. Deadlift
2B. Jump squat
3a. Dumbbell jump squat
3b. Side shuffle

Sample weekly schedule

Sunday
MondayWorkout One (60 mins)
Tuesday
WednesdayWorkout Two (60 mins)
Thursday
Friday Workout Three (60 mins)
Saturday

Test: Squat jumps

BeginnerIntermediateAdvanced
< 10 reps10-18 reps > 18 reps

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