Goal: Build strength and power 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 light cardio such as jogging in place or jumping jacks to activate the leg muscles.
Squats:
- Perform squats with a barbell or dumbbells, focusing on depth and form.
- Equipment: Barbell or Dumbbells.
- Sets/Reps: 3 sets of 8 reps.
Romanian Deadlifts:
- Hold a barbell or dumbbells and bend at the hips to lower them, keeping your back straight.
- Equipment: Barbell or Dumbbells.
- Sets/Reps: 3 sets of 10 reps.
Leg Press:
- Use a leg press machine to push the weight away using your legs.
- Equipment: Leg Press Machine.
- Sets/Reps: 3 sets of 12 reps.
Calf Raises:
- Raise up on your toes while holding weights or using a calf raise machine.
- Equipment: Dumbbells or Calf Raise Machine.
- Sets/Reps: 3 sets of 15 reps.
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 power within a 30-45 minute timeframe.
