Agility and Lower Body Strength
Goal: Enhance agility and develop lower body strength, focusing on exercises that improve quick movements, balance, and provide a strong foundation for all levels of fitness activities.
Daily Benefits: Building agility and lower body strength contributes to better maneuverability in day-to-day tasks, reduces the risk of falls, and increases the efficiency of movements in sports and recreational activities.
Warmup Exercises
Band Pull-Apart: Activates the shoulders and preps the upper body, enhancing posture and mobility for the workout ahead. Perform 3 sets of 15 reps. Video
Goblet Squat: Warms up the hips, knees, and ankles, while activating the core, glutes, and quads for a full lower-body engagement. Perform 2 sets of 10 reps. Video
Main Exercises
Rear-Foot-Elevated Dumbbell Split Squat: Targets the quads, hamstrings, and glutes, improving balance and unilateral strength. Perform 3 sets of 8 reps per leg. Video
Single-Leg Romanian Deadlift: Enhances hamstring and lower back strength, crucial for balanced development and injury prevention. Perform 3 sets of 8 reps per leg. Video
Goblet Step-Up: Improves leg strength and stability, emphasizing on knee and hip mobility. Perform 3 sets of 10 reps per leg. Video
Cool-Down
Single-Leg Supine Hips-Elevated Leg Curl: Aides in recovery, focusing on hamstring health and glute activation. Perform 3 sets of 15 reps. Video
Incorporate the Agility and Lower Body Strength workout into your training routine to see improvements in your daily functional movements and an enhancement in your overall fitness levels. Adjust the weight and intensity according to your current fitness condition and goals.
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