20241028 Workout of the Day - Strength - Lower Body Power

Warm Up

2:00 on Bike (Keep intensity - easy to moderate)

2 sets
- 10 Air Squats
- 10 Lateral Lunges
- 10 Body Weight Good Mornings
- 10 Plank Toe Taps
- 10 Samson Stretches
- :30 Second Plank

Movement Prep
2 sets
- Cat/Cow 10
- Bird Dogs 10
- Fire Hydrants 10/10
- Glute Kickbacks 10/10

2 sets
- Kneeling Ankle Stretch :30 seconds per side
- Air Squat Hold :30 seconds
- Groiner Stretch with Thoracic Rotation 5/5
- Empty Barbell Back Squat 5

Strength Work

- Barbell Back Squat 4x5@80%

Superset 1
1: Dumbbell Bulgarian Split Squats 3x10/10 (Moderate to Heavy)
1: Dumbbell Romanian Deadlifts 3x12 (Light to Moderate)

Accessory Work

Core Work
2-3 Sets
- 15 V-Ups
- 25 Hollow Rocks
- 1:00 Plank

Cool Down

- Seated Hamstring Stretch 1:00 each leg
- Seated Quad Stretch 1:00 each leg
- Pigeon Pose 1:00 each leg
- Child’s Pose 1:00

- Foam Roll Upper Back 1:00
- Foam Roll Glutes 1:00
- Foam Roll Quads 1:00

- Deep Abdominal Breathing 2:00