Strength & Power · Lower Body

Warm-up 3 min

Do this first. A warm-up done carelessly is just time spent.

1. Hip Hinge, Unloaded 40s

   Push the hips straight back with a flat back, hands sliding down the thighs. Feel the hamstrings load.

   Back stays flat, not roundedShins near vertical

2. Glute Bridge 40s

   Press through the heels, squeeze at the top, lower slowly. Wakes up what the hinge needs.

   Squeeze at the topRibs stay down

3. Bodyweight Squat 45s

   Slow and full depth, hands out in front for balance. Let the hips open up before you add any load.

   Knees track over the toesChest stays up at the bottom

The session 34 min

1. 1

   Broad Jump

   4 × 4 Rest 2 min · Fast and explosive

   From a quarter-squat, swing your arms and jump forward as far as you can, landing softly on both feet.

   Move as fast as you can on the way up, then reset under control.

   Load the hipsSwing the armsStick the landingAim for the landing, not the effort

2. 2

   Dumbbell Single-Leg RDL

   4 × 9 Rest 90s · 3s down, 1s up

   Holding a dumbbell, balance on one leg and hinge at the hip, lowering the weight along your shin, then stand back up.

   Take 3 seconds to lower it, stand back up smoothly.

   Flat backHinge, don't squatSqueeze the glute up topPush the floor down and stand tall

3. 3

   Air Squat

   3 × 11 Rest 1 min · 2s down, 1s up

   Stand with feet shoulder-width and squat down until your hips drop below your knees, then drive back up to stand tall.

   Take 2 seconds to lower yourself, stand up smoothly.

   Chest upKnees outHeels downFeel your quads take the weight

4. 4

   Reverse Lunge

   3 × 11 Rest 1 min · 2s down, 1s up

   Step one foot back into a lunge until both knees are ~90°, then drive through the front foot to stand.

   Take 2 seconds to lower yourself, stand up smoothly.

   Torso tallFront heel downControlled descentFeel your glutes finish the lift

5. 5

   Dead Bug

   3 × 11 Rest 1 min · 2s down, 1s up

   Lying on your back with arms and knees up, lower the opposite arm and leg toward the floor, then switch.

   Take 2 seconds to lower it, lift it smoothly.

   Low back flatMove with controlExhale as you extendFeel the brace across your middle

Cool-down 4 min

The part that actually marks the session over.

1. Child's Pose 45s

   Knees wide, hips back to the heels, arms long in front.

   Breathe into the ribsLet the shoulders relax

2. Wall Calf Stretch 30s each side

   Hands on a wall, back leg straight, heel down, lean in.

   Back heel stays downBack knee straight

3. Cobra Stretch 30s

   Face down, press the chest up and leave the hips on the floor.

   Hips stay downStop before the low back pinches

4. Slow Breathing 60s

   Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.

   Out longer than inBreathe into the belly

Why this repeats

This is week 2 of 4 in a strength block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.