Lower Body Workout V2.0

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 41 minutes/day | 4 days/week | 3 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
60%
Average Cardio Intensity
info-icon
50%

 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
ExpandMore
Description

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Jump Rope: Basic Hop
4 sets2 min60s
2.Goblet Squat
4 sets12 reps60s
3.Goblet Side Lunge
4 sets12 reps60s
4.One Leg 45 Degree Calf Raise
4 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Suspension Squat Jump
4 sets30s60s
2.Dumbbell Step-Up
4 sets12 reps60s
3.Romanian Deadlift with Kettlebell
4 sets12 reps60s
4.BOSU Ball Single-Leg Balance
4 sets45s60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Jump Rope: Basic Hop
4 sets2 min60s
2.Goblet Squat
4 sets12 reps120s
3.Walking Dumbbell Lunge
4 sets12 reps60s
4.Single Leg Forward Hops
4 sets6 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Sled 45 Degree Calf Press
4 sets12 reps60s
2.Dumbbell Step-Up
4 sets12 reps60s
3.Suspension Single Leg Squat
4 sets12 reps60s
4.BOSU Ball Single-Leg Balance

See Exercise Notes

4 sets30 reps60s

Date Created: 5/27/2019, UTC


Last Updated: 10/29/2021, UTC





Similar Workouts

More Workouts by Chris Stone

Create a custom workout plan with AI

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