Lower-Body Athletic Strength Conditioning Workout

Complete the self-myofascial release exercises and then progress to the ladder drills. Then perform three to four rounds the next four exercises in a circuit-style format, resting as necessary.

1
Sets: 1
Weight:
Reps:
Time: 1 min.
Distance:
Intensity:
2
Sets: 1
Weight:
Reps:
Time: 1 min.
Distance:
Intensity:
3
Sets: 1
Weight:
Reps:
Time: 1 min.
Distance:
Intensity:
4
Sets: 3
Weight:
Reps:
Time: 1 min.
Distance:
Intensity: 6
Perform this drill for one minute and then rest for 30 seconds. Repeat three times.
5
Sets: 3
Weight:
Reps:
Time: 1 min.
Distance:
Intensity: 6
Perform the drill for 1 minute and then rest for 30 seconds. Repeat three times.
6
Sets:
Weight: 50 lbs.
Reps:
Time:
Distance:
Intensity: 7
7
Sets:
Weight: 40 lbs.
Reps:
Time:
Distance:
Intensity: 7
8
Sets:
Weight: 50 lbs.
Reps:
Time: 0.45 min.
Distance:
Intensity: 7
9
Sets:
Weight:
Reps:
Time:
Distance:
Intensity: 9
Once both sides are completed, take a mandatory rest and then repeat the circuit.
10
Sets: 2
Weight:
Reps:
Time:
Distance:
Intensity: 3
11
Sets: 2
Weight:
Reps:
Time:
Distance:
Intensity: 3

Created By IDEA Health & Fitness Association

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.