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Lower Body Workout V1.0

By Chris Stone

Experience
Beginner (1-2 years)
Time
34 minutes/day | 4 days/week | 3 weeks
Good for
Gain Strength
Equipment
Bodyweight, Box, Machine, Other, Suspension (TRX)
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
Description

 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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Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
4 sets, 60s, (rest 60s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
4 sets, 14 reps, (rest 60s)
Show Alternative Exercises

Suspension Single Leg Squat demonstrationPlay Suspension Single Leg Squat demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Stepup demonstrationPlay Stepup demonstration
4 sets, 14 reps, (rest 60s)
Show Alternative Exercises
BOSU Ball Single-Leg Balance demonstrationPlay BOSU Ball Single-Leg Balance demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises

Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
4 sets, 60s, (rest 60s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
4 sets, 14 reps, (rest 60s)
Show Alternative Exercises

Suspension Single Leg Squat demonstrationPlay Suspension Single Leg Squat demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Stepup demonstrationPlay Stepup demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
One Leg 45 Degree Calf Raise demonstrationPlay One Leg 45 Degree Calf Raise demonstration
4 sets, 14 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/27/2019, EDT


Last Updated: 8/24/2021, EDT

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