Lower Body Movement Strength

Horizontal Loading
UMT
Through the Leg Get Up
reps 10
Rest 1 min
Set Reps Rest
1 10 1 min (h:m:s)
2 10 1 min (h:m:s)
LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 8
Rest 1 min
Set Reps Rest
1 8 1 min (h:m:s)
2 8 1 min (h:m:s)
ULT
Deep Squat Get Up
reps 10
Rest 1 min
Set Reps Rest
1 10 1 min (h:m:s)
2 10 1 min (h:m:s)
LLT
BB Bench Squat 0:3:0 Tempo
reps 5
weight_percent 65
Hold 3 sec pause
Rest 2-3 mins
Set Reps Weight Hold Rest
1 5 65 % 3 sec pause h:m:s 2-3 mins (h:m:s)
2 5 65 % 3 sec pause h:m:s 2-3 mins (h:m:s)
3 5 65 % 3 sec pause h:m:s 2-3 mins (h:m:s)
LLT
BB Deadlift Neutral Stance
reps 4
weight_percent 80
Tempo explosive
Rest 3 mins
Set Reps Weight Tempo Rest
1 4 80 % Explosive 3 mins (h:m:s)
LLT
Alternating DB Step Down
reps 10 each
0
Tempo controlled
Rest 1-2 mins
Set Reps Tempo Rest
1 10 each Controlled 1-2 mins (h:m:s)
2 10 each Controlled 1-2 mins (h:m:s)