This lower body circuit is designed to enhance your variable strength around your lunge pattern and mobilise the hips, which will help your training for running. Complete it twice per week on non-consecutive days.
4Q Fundamental strength block lower body circuit for running
Circuit
x 4
ULT
Assisted Half Kneel Get Down
reps
5 reps each side
0
Tempo
controlled
reps
5 reps each side
0
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 reps each side | Controlled |
| 2 | 5 reps each side | Controlled |
| 3 | 5 reps each side | Controlled |
| 4 | 5 reps each side | Controlled |
Take away the assistance once you find it easy.
LLT
Long Arm KB Swings
time
30 sec
load
moderate
Tempo
explosive
Rest
15 sec
time
30 sec
load
moderate
Tempo
explosive
Rest
15 sec
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30 sec h:m:s | Moderate | Explosive | 15 sec (h:m:s) |
| 2 | 30 sec h:m:s | Moderate | Explosive | 15 sec (h:m:s) |
| 3 | 30 sec h:m:s | Moderate | Explosive | 15 sec (h:m:s) |
| 4 | 30 sec h:m:s | Moderate | Explosive | 15 sec (h:m:s) |
UMT
Rotational Squat
time
30 sec
intensity
6
Tempo
controlled
Rest
15 sec
time
30 sec
intensity
6
Tempo
controlled
Rest
15 sec
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30 sec h:m:s | 6 RPE | Controlled | 15 sec (h:m:s) |
| 2 | 30 sec h:m:s | 6 RPE | Controlled | 15 sec (h:m:s) |
| 3 | 30 sec h:m:s | 6 RPE | Controlled | 15 sec (h:m:s) |
| 4 | 30 sec h:m:s | 6 RPE | Controlled | 15 sec (h:m:s) |
LMT
ViPR PRO 2-Arm Swing Lateral /Transverse Lunge
reps
30 sec
load
light
Tempo
controlled
Rest
60 sec
reps
30 sec
load
light
Tempo
controlled
Rest
60 sec
Perform a Lateral and / or Transverse Lunge with the Swing
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30 sec | Light | Controlled | 60 sec (h:m:s) |
| 2 | 30 sec | Light | Controlled | 60 sec (h:m:s) |
| 3 | 30 sec | Light | Controlled | 60 sec (h:m:s) |
| 4 | 30 sec | Light | Controlled | 60 sec (h:m:s) |