Tuesday 21 February 2023

Workout Plan: Leg Power

Purpose: To build leg strength and power, improve lower body endurance, and increase overall fitness.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 10 calf raises
• 3/3 hip openers
• 10 leg overs
• 5 yes no squats
• 10 alt reverse lunges

Part A: Legs 4A

Measure: Weight

A.

E2MOM x 5

• 5 tempo back squats (3 down, 2 hold, stand)
• 8/8 jumping Bulgarian split squats (back foot on bench, jumping reps on front leg)
• 30-second reverse plank (heels on bench, shoulders on floor)

B.

E2MOM x 5

• 12 KB sumo squats
• 12 sprinter squats (heels on plate)
• 30-second wall sit

Part B: Leg Power

Measure: Rounds

AMRAP 15

• 2 lengths 1-hand farmer carry
• 20 skater jumps
• 20 alt DB snatches

Muscle Groups:

• Legs: Back squats, jumping Bulgarian split squats, sumo squats, sprinter squats, farmer carries, and skater jumps target the major muscles in the legs, such as the quadriceps, hamstrings, glutes, and calves.
• Core: Reverse plank and wall sit engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets leg muscles, improves lower body endurance, and increases overall fitness. The combination of compound and plyometric exercises ensures a well-rounded workout that targets major muscle groups in the legs and engages the core for stability. It is an ideal workout plan for individuals who are looking to build leg strength and power, improve their lower body endurance, and increase their overall fitness.