Focus:  Skiing, Basketball or other activities where you need your legs to Kick Butt!!

Goals:  1) Dynamic Athletic Movement  2) Lower Body Power

Notes:  This workout is designed to build leg power, endurance and functionality.  If size/strength are main goal, increase weight and keep max reps between 6 – 8.  Keep reps around 15 – 18 for fat burn / endurance

Dynamic Warm-up:  20 seconds each: Butt kicks, high knees, Jump & jacks / hug knee, high kicks, deep bodyweight squats, stretch tight areas

Supersets: Go through all exercises in each Superset (SS) with no rest.  Rest for 1 minute after you complete all 3 exercises.  Rest longer if needed.  Repeat each Superset 3 – 5 X

Day 1 Training – Muscular Endurance – 4th Quarter Power

SS #1

1A:   Clean (BB preferred (or DB, MB)
1B:   Front Squat
1C:   Lateral Hops (focus on deceleration and depth when you land)

SS #2 – MOVEMENT QUALITY!!! No Bouncing!!!

2A:   Elevated rear foot split-squat 
2B:   Hamstring Curls (TRX, Swiss Ball or Gliders)
2C:   Lateral Lunges – deceleration and acceleration are key

Sprint Circuit – EMOM (start every minute on the minute)

The goal is to increase the number of rounds you can do, so you must keep the squat form and the sprint distance the same.  You can increase the number of squat jumps or the sprint time/distance each round if you want to finish faster.  just keep god notes.

3: Jump Squats – 10 Second Sprint – Rest for remainder of 60 Seconds

SS#4 – Core Circuit (20 reps or 30 seconds each exercise)

  1. Weighted Straight arm, straight leg sit-ups
  2. L-Hangs
  3. Windshield Wipers
  4. Figure 8’s
  5. Moving Plank

Email kevin@k2strength.com with any questions

Kevin Haag

Author: K2 Strength and Conditioning

Kevin owns K2 Strength and Conditioning in Summit, NJ. K2 focuses on athletic performance training for athletes of all ages

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