Lower Body Workout V3.0

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 48 minutes/day | 4 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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50%

 This series of programs have been designed in order to work your legs rehabilitate any ankle injury. V3.0 is the advanced program which is see an increase in the intensity of training through the use of heavier loads, reduced repetitions and longer durations for balance and mobility exercises. If you have not completed V1.0 and V2.0, I would suggest doing 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 heavy barbell based exercise. V2.0 should have suitably prepared you for this. We are now focusing on heavy squts, lunges, deadlift and step ups in order to strengthen, not just the ankle, but also all musculature of the legs. We bring in a greater plyometric element with this program - exercises such as vertical jumps and broad jumps - not only to focus on extensions through the ankle but to also work on safe landings to reduce risk of future injury. You can still expect a high volume of single leg balance exercises as this is crucial for efficient rehabilitation and reinjury reduction. Once again, 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. 

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Description

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Jump Rope: Basic Hop
4 sets2 min60s
2.Barbell Back Squat
4 sets6 reps120s
3.Vertical Power Jump
4 sets6 reps120s
4.Smith Machine One Leg Calf Raise
4 sets10 reps60s

ExerciseSetsRepsRest
1.Suspension Squat Jump
4 sets30s60s
2.Barbell Lunge
4 sets6 reps120s
3.Smith Machine Calf Raise
4 sets6 reps120s
4.Single Leg Forward Hops
4 sets6 reps60s
5.BOSU Ball Single-Leg Balance
4 sets60s60s

ExerciseSetsRepsRest
1.Jump Rope: Basic Hop
4 sets2 min60s
2.Barbell Straight-Leg Deadlift
4 sets6 reps120s
3.Broad Jump
4 sets6 reps120s
4.Suspension Single Leg Squat
4 sets10 reps60s

ExerciseSetsRepsRest
1.Suspension Squat Jump
4 sets30s60s
2.Barbell Step-Up
4 sets6 reps120s
3.Goblet Side Lunge
4 sets6 reps120s
4.Single-Leg Box Jump
4 sets6 reps60s
5.BOSU Ball Single-Leg Balance

See Exercise Notes

1 set1 reps60s

Date Created: 5/27/2019, UTC


Last Updated: 10/29/2021, UTC





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