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
|* 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.