AD – Strength program 1 – Lower Body

Horizontal Loading

Improve muscle and Bone strength using controlled loaded movement.

ULT
LD – ULT – Single Leg Squat to Plank
reps 6 Each Side
weight_lbs Body weight
Tempo controlled
Rest 10 sec
Standing on one leg,Squat as low as yo can then bend at the hips and plant your hands on the floor, shoulder-width apart, a couple of inches in front of your foot. Walk your hands forward until your body is in a sing-leg pushup position. Now reverse the entire movement and return to standing. Continue alternating sides.
Set Reps Weight Tempo Rest
1 6 Each Side Body Weight lbs Controlled 10 sec (h:m:s)
2 6 Each Side Body Weight lbs Controlled 10 sec (h:m:s)
3 6 Each Side Body Weight lbs Controlled 10 sec (h:m:s)
LLT
BB Back Squat Neutral Stance
reps 8
weight_lbs 55lb
Tempo controlled
Rest 30 sec
Set Reps Weight Tempo Rest
1 8 55lb lbs Controlled 30 sec (h:m:s)
2 8 55lb lbs Controlled 30 sec (h:m:s)
3 8 55lb lbs Controlled 30 sec (h:m:s)
UMT
Split Stance XBody Squat with OH Reach
reps 8
weight_lbs Heavy as you can tolerate
Tempo controlled
Rest 30 sec
Set Reps Weight Tempo Rest
1 8 Heavy As You Can Tolerate lbs Controlled 30 sec (h:m:s)
2 8 Heavy As You Can Tolerate lbs Controlled 30 sec (h:m:s)
3 8 Heavy As You Can Tolerate lbs Controlled 30 sec (h:m:s)
LLT
Split Stance Deadlift
reps 8 sec
weight_lbs 20lb DB
Tempo controlled
Rest 30 sec
Set Reps Weight Tempo Rest
1 8 sec 20lb DB lbs Controlled 30 sec (h:m:s)
2 8 sec 20lb DB lbs Controlled 30 sec (h:m:s)
3 8 sec 20lb DB lbs Controlled 30 sec (h:m:s)