Lower Body Workout

5 easy steps to get a great leg workout!

Why Working Out Is Important?

Have you ever heard the expression "use it or lose it"? It's true! If you don't use your body, you will surely lose it. Your muscles will become flabby and weak. Your heart and lungs won't function efficiently. And your joints will be stiff and easily injured. Inactivity is as much of a health risk as smoking!

Warm up

  • You will start by performing bodyweight squats with a twist. The squats are going to get the glutes, hamstrings and quads contracting, and we will throw in deep diaphragmatic breathing to help to retrain core stability. This is a perfect combination, because we are gaining multiple benefits, and the complexity of the squats with breathing will keep the athletes hyper-focused on the task at hand.
  • Remember, spending some extra time designing the warm-up and sequencing the exercises, will pay off in a big way. It will help you get a lot done in a short amount of time and keep you engaged.
  • More focus on full-range, controlled tempo movements, along with retraining your athletes on how to breathe deeper, will make every athlete better.
Perfect 1-2-3 Punch Lower Body Warm-up Sequence - AMPED Warm-up

Exercise #1

Squats: Stand with feet hip-width apart, feet a few feet in front of the Smith bar. Lean back and set bar on shoulders keeping abs in. Bend knees as though sitting in a chair, keeping back straight, abs in. Keep knees behind toes. Targets: glutes, quads, hams and calves.
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Exercise #2

Deadlift: Stand with feet shoulder-width apart, holding heavy weights. Keeping knees slightly bent from the hips with back straight lower the torso towards the floor, keeping weight close to legs. Squeeze through the butt and hamstrings to come back up and repeat for 10-16 reps.
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Exercise #3

One-Legged Hamstring Rolls: One-legged hamstring rolls are a very advanced exercise, so take care in practicing this move and only do it if you're an experienced exerciser.

  1. Lie on the floor with right heel resting on ball and the left leg lift straight up.
  2. Press into the ball to lift the hips up into a table top position. Keep the hands on the floor to help you balance.
  3. Press into the ball and roll it in using the right heel, still keeping the hips lifted.
  4. Roll the ball back and lower the hips down, repeating the entire sequence for 1-3 sets of 8-10 reps.
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Cool Down

Cool Down: Hold each stretch for a minimum of 20-30 seconds, breath comfortably, with deep breathes through your nose, and out via your mouth.


One Leg Over: Sit on the floor, with one leg straight, toes pointing upward. Cross the other foot over the knee of the straight leg, aiming to place that foot flat on the floor. Place the elbow and forearm of the opposite arm of the bent leg on the outside of the bent knee. Exhale, slowly pulling the bent knee across your body.


Looking At Ceiling:
Begin the stretch by kneeling on the floor, holding your heels with both hands. Slowly exhale, lifting your buttocks up and forward while taking the head backward, in order to arch the back.


Lying Down Trunk Twists: Lie flat on your back, with both hands extended straight out to your sides. Slide both legs up towards one arm, aiming to keep the knees together, whilst allowing your lower body to naturally twist around. Can be performed with either bent or straight legs.