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:

Reps:

Time: 1 min.

Distance:

Intensity:

2

Self-Myofascial Release Hip Adductors

Sets: 1

Weight:

Reps:

Time: 1 min.

Distance:

Intensity:

3

Self-Myofascial Release Gluteals

Sets: 1

Weight:

Reps:

Time: 1 min.

Distance:

Intensity:

4

Single Foot Contact Run-Through

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

Lateral Run Through

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

Romanian Dead Lift to Heel Raise

Sets:

Weight: 50 lbs.

Reps:

Time:

Distance:

Intensity: 7

7

Anterior to Posterior Transverse Plane Lunge-Dumbbells

Sets:

Weight: 40 lbs.

Reps:

Time:

Distance:

Intensity: 7

8

Dumbbell Suitcase Lift/Walk

Sets:

Weight: 50 lbs.

Reps:

Time: 0.45 min.

Distance:

Intensity: 7

9

Sprinter's Step Up

Sets:

Weight:

Reps:

Time:

Distance:

Intensity: 9

Once both sides are completed, take a mandatory rest and then repeat the circuit.

10

Kneeling Hip Flexor Stretch

Sets: 2

Weight:

Reps:

Time:

Distance:

Intensity: 3

11

Hip Twist

Sets: 2

Weight:

Reps:

Time:

Distance:

Intensity: 3