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Lower Body Power and Stability

Goal: Build power and stability in the lower body, focusing on the quads, hamstrings, glutes, and calves.

Recommended Pre Workout: JYM Supplement Science Pre JYM

Cardio Warm-Up (Optional):

  • 5-10 minutes of stair climbing or light jogging to activate the leg muscles.

Deadlifts:

  • Lift a barbell or dumbbells from the floor to hip level, keeping your back straight.
  • Equipment: Barbell or Dumbbells.
  • Sets/Reps: 3 sets of 10 reps.

Goblet Squats:

  • Hold a kettlebell or dumbbell close to your chest and perform a squat.
  • Equipment: Kettlebell or Dumbbell.
  • Sets/Reps: 3 sets of 12 reps.

Step-Ups:

  • Step onto a bench or platform, alternating legs.
  • Equipment: Bench or Step Platform.
  • Sets/Reps: 3 sets of 10 reps per leg.

Outdoor Cardio Activity (Optional):

  • 20 minutes of brisk walking or light jogging in a park or outdoor trail.

Recommended Post Workout: Post JYM Active Matrix

This session, including the optional cardio, is tailored to enhance lower body strength and stability within a 30-45 minute timeframe.