Introduction: Lower Body Workout

Hey, My name is Tyler and i love to work out, made this plan so I can help you get stronger and fast on the pitch or court, or for whatever sport you play. This workout will push you physically if you follow the steps.

Supplies

For this workout, you are going to need a part of

Running shoes

Workout clothes

The workout room needs a good amount of space.  

Weights of your choice, Got a local gym if you gave, and also can work without weights and without a gym.

This workout will take about 60 minutes, to 120 minutes.

Step 1: Weighted Squat Box's Jumps

  1. Pick a heavy but comfortable weight, Dumbbell are great for this.
  2. Squat,
  3. explode up, Get as high as you can,
  4. land comfortably
  5. Repeat For 5-7 Reps, 3-6 Sets

Step 2: Lunge Jump Switch's

  1. Pick a lightweight but still challenge yourself. Dumbbells are great for this.
  2. Get a low position, put one leg ahead of the other try to get into a 90, 90 position {90 vertical and 90 horizontal}
  3. Load Up then jump as high as you can,
  4. Try and land on the opposite foot as the one you started on.
  5. Then load up and go back and forth switching the foot you land on every time. For this exercise try to do 90, 90 every time so you get the best workout possible.
  6. Do this for 15 seconds, 2-5 Times

Step 3: Hamstring Curls

  1. step up your seat and leg curl up
  2. set a weight, go heavy, more then usual,
  3. Get comfortable
  4. Pull your ankles/ legs, as quickly to you as possible.
  5. Slowly go back up
  6. Do this for 4-7 Reps 3 sets

Attachments

Step 4: Hamstring Thrusters

  1. Get a heavyweight, two dumbbells are great Still trying to be explosive.
  2. set the weights about half a foot away front you
  3. bend down pick the weights up in both
  4. Explode up, not off the ground, but try and get your heels off the ground.
  5. Do this for about 3-5 Reps 3 sets

Step 5: Squat

  1. Just a normal squat, you only need one weight for this one,
  2. Get the weight, I would recommend dumbells
  3. When you have the weight stand up straight
  4. Squat down and stand back up straight, try and keep a straight during this process.
  5. Do 5-7 Reps 3 Set's


Step 6: Half Squat

  1. Half squat, you only need one weight for this one, try and go as heavy as you can
  2. Get the weight, I would recommend dumbells
  3. When you have the weight stand up straight
  4. Squat down and stand back up straight, try and keep a straight during this process.
  5. Do this for 8-10 reps 6 Sets


Step 7: Sitting Jump Squat's

  1. Sitting Jump squats, you only need two weights for this one
  2. Get the weight, I would recommend dumbells
  3. lean back and when you are ready
  4. lean, Foursefully put both feet into the ground try and jump as high as you can.
  5. Try this for 3-6 Reps and 5 Sets