Lower Body Workout V1.0

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 27 minutes/day | 4 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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40%

 This series of programs have been designed in order to work your lower body and rehabilitate any ankle injury. V1.0 is the beginner program which is perfect for those in the early stages of rehab and those who have little experience of resistance training. There are a number of important components when it comes to ankle rehabilitation. When damage occurs to structures in the ankle, these structures lose strength and proprioceptive capacity therefore, it is crucial we focus on both strength and balance work. Strength work includes basic lower body exercises such as squats and lunges whilst skipping is a fantastic exercise for rebuilding strength and mobility through the ankle. More often that not, only one ankle is injured and as a result you will also find much single leg work (in this program it's in the form of lunges, step ups, single leg balances and calf raises. The program is recommended to run for 3 weeks with 4 workout per week however, should you feel you need more work in the early stages, feel free to repeat the program for another few weeks. Once you are happy, move on to Ankle Rehab V2.0 (the intermediate stage). 

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Description

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Jump Rope: Basic Hop
4 sets60s60s
2.Bodyweight Squat
4 sets15 reps60s
3.Bodyweight Side Lunge
4 sets14 reps60s

ExerciseSetsRepsRest
1.Suspension Single Leg Squat
4 sets15 reps60s
2.Stepup
4 sets14 reps60s
3.BOSU Ball Single-Leg Balance
4 sets30s30s

ExerciseSetsRepsRest
1.Jump Rope: Basic Hop
4 sets60s60s
2.Bodyweight Squat
4 sets15 reps60s
3.Bodyweight Walking Lunge
4 sets14 reps60s

ExerciseSetsRepsRest
1.Suspension Single Leg Squat
4 sets15 reps60s
2.Stepup
4 sets15 reps60s
3.One Leg 45 Degree Calf Raise
4 sets14 reps60s

Date Created: 5/27/2019, UTC


Last Updated: 10/29/2021, UTC





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