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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
Self-Myofascial Release Hip Flexor/Quads-Foam Roller
Sets: 1 Weight: 0lbs Reps: 0
Time: 1min Distance: 0mi Intensity: 0
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2
Self-Myofascial Release Hip Adductors
Sets: 1 Weight: 0lbs Reps: 0
Time: 1min Distance: 0mi Intensity: 0
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3
Self-Myofascial Release Gluteals
Sets: 1 Weight: 0lbs Reps: 0
Time: 1min Distance: 0mi Intensity: 0
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4
Single Foot Contact Run-Through
Sets: 3 Weight: 0lbs Reps: 0
Time: 1min Distance: 0mi Intensity: 6
Perform this drill for one minute and then rest for 30 seconds. Repeat three times. Add comments, sets, reps, etc.
5
Lateral Run Through
Sets: 3 Weight: 0lbs Reps: 0
Time: 1min Distance: 0mi Intensity: 6
Perform the drill for 1 minute and then rest for 30 seconds. Repeat three times. Add comments, sets, reps, etc.
6
Romanian Dead Lift to Heel Raise
Sets: Weight: 50lbs Reps:
Time: 0min Distance: 0mi Intensity: 7
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7
Anterior to Posterior Transverse Plane Lunge-Dumbbells
Sets: Weight: 40lbs Reps:
Time: 0min Distance: 0mi Intensity: 7
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8
Dumbbell Suitcase Lift/Walk
Sets: Weight: 50lbs Reps: 0
Time: 0.45min Distance: 0mi Intensity: 7
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9
Sprinter's Step Up
Sets: Weight: 0lbs Reps: 0
Time: min Distance: 0mi Intensity: 9
Once both sides are completed, take a mandatory rest and then repeat the circuit. Add comments, sets, reps, etc.
10
Kneeling Hip Flexor Stretch
Sets: 2 Weight: 0lbs Reps: 0
Time: min Distance: 0mi Intensity: 3
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11
Hip Twist
Sets: 2 Weight: 0lbs Reps: 0
Time: min Distance: 0mi Intensity: 3
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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.