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Workoutpass Workout #10
Ultimate Lower Body Workout

When it comes to building strength, stability, speed it all starts with the foundation. After your core the next best thing is your legs. So here's a workout from Lower body workouts

Exercise

Ankle Bounces

1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

Trainer's comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1	15
2	15

Burpees
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Trainer's comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1	15
2	15

Lunge onto Box
1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and place foot onto a box 12-24" high.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

Trainer's comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1	15
2	15

Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the "ready" position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Trainer's comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1	15
2	15

Don't forget, this is just one workout out of tens of thousands. If you enjoyed this workout, I guarantee there are many more you will also benefit from so Click Here to check it out!

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Stay strong,

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