Lower body / mixed strength quality
This is an intermediate level, lower body routine working on multiple strength qualities.
* Relative body strength
* explosive lower body power
* joint specific acceleration strength
* sprint specific kinetic chain hypertrophy
| Exercise | Description |
| * dynamic warm up 10-15 minutes | Increase core temperature, muscle activation, mobility, CNS stimulation |
| A1) BB squat | Work up to a max set of 3-5 reps over the course of 4-6 work sets. Rack the bar and move immediately to A2 exercise |
| A2) seated box jump | Perform 3-5 explosive reps immediately following each set of squats. Rest 3-4 minutes and repeat the sequence. |
| B1) heavy forward sled push | Perform 4-5 sets of 30 yard pushes. Be sure to fully extend through each stride. Rest 90 seconds before moving to B2 exercise |
| B2) Glute / Ham raise | Perform 4 sets of 6-10 reps. Rest 90 seconds before repeating the sequence. |
| C) Anti-rotation wide stance cable chop | Perform 3-4 sets of 6-8 reps. Repeat when fully recovered.
|
