Free personalized workout plan

Lower Body Workout V2.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
49 minutes/day | 4 days/week | 3 weeks
Good for
Gain Strength
Equipment
1 x Dumbbell, 1 x Kettlebell, 2 x Dumbbell, Bodyweight, Box, Machine, Other, Suspension (TRX)
Statistics
Average Cardio Intensity
50%
Average Exertion
60%
Description

 This series of programs have been designed in order to work your lower body and to rehabilitate any ankle injury. V2.0 is the intermediate program which is see an increase in the intensity and volume of training. If you have not completed V1.0, can I suggest you do so prior to beginning this program. 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. In this program, strength work includes weighted lower body exercises such as loaded squats, lunges and deadlift. As with V1.0, we continue working on single leg balance and strength throughout the 3 weeks as this is crucial for efficient rehabilitation. Skipping is still a key exercise and it is accompanied by even more single leg work such as the single leg calf raise, single leg hops and single leg balance exercises.. As mentioned, the program is recommended to run for 3 weeks with 4 workout per week. Should you feel you need to spend more time than that, feel free to repeat the program for another few weeks. Once you are happy, move on to Ankle Rehab V3.0 (the advanced stage). 

Show More



Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
4 sets, 2s, (rest 60s)
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Goblet Side Lunge demonstrationPlay Goblet Side Lunge demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
One Leg 45 Degree Calf Raise demonstrationPlay One Leg 45 Degree Calf Raise demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Suspension Squat Jump demonstrationPlay Suspension Squat Jump demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift with Kettlebell demonstrationPlay Romanian Deadlift with Kettlebell demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
BOSU Ball Single-Leg Balance demonstrationPlay BOSU Ball Single-Leg Balance demonstration
4 sets, 45s, (rest 60s)
Show Alternative Exercises

Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
4 sets, 2s, (rest 60s)
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Single Leg Forward Hops demonstrationPlay Single Leg Forward Hops demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Sled 45 Degree Calf Press
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Suspension Single Leg Squat demonstrationPlay Suspension Single Leg Squat demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
BOSU Ball Single-Leg Balance demonstrationPlay BOSU Ball Single-Leg Balance demonstration
4 sets, 30 reps, (rest 60s)
-With Eyes Closed
Show Alternative Exercises

Date Created: 5/27/2019, EDT


Last Updated: 8/24/2021, EDT

Similar Workouts

More Workouts by Chris Stone

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.