This workout requires only a bench or risers and a step from the group exercise studio. This makes it easy to do almost anywhere in the gym. Focusing predominantly on lower body, this workout will be sure to test your single leg stability, strength and power.
This workout is made up of trisets. A triset is when you perform three exercises back-to-back, with little to no rest between them. Trisets can be organised in a number of different ways, and in this workout you will notice it challenges both the upper and lower body.
Complete 3-4 rounds of each triset in this workout. For example, do exercises A1, A2 and A3 for 3 rounds before moving on to exercises B1, B2 and B3.
10 reps each side
Start with feet together, facing forwards. Take a step back and out with your right foot so you feet are at about 90 degrees. Load up through this back leg and drop your bodyweight down as deep as your range will allow. Push off the floor with your right foot and return to your start position and repeat on the other leg.
Thoracic Rotation and Reach
10 reps each side
With both feet facing forward and approximately hip width apart, rotate your torso leading with your chest and reach both arms up and behind you. Return to facing forward and repeat on the other side, avoid holding your breath and aim to reach a little further on every repetition.
A1: Bench Decline Push Up
Place your feet on a bench and position your hands directly underneath your shoulders. Maintain neutral alignment along your spine and begin to lower your body down to the floor. Have your upper arm travel at approximately a 45 degree angle to your body to protect the shoulder and place tension in the appropriate areas. Forcefully drive off the floor and return to the start position. If this exercise is out of your range right now, you can flip the positions and place your hands on the bench and your feet on the floor.
A2: Plyometric Rear Leg Elevated Split Squat
5 reps per leg
Place your rear leg on the bench with either your toe resting on the bench or the top of your foot flat. Place the majority of your body weight on your front foot and descend into a single leg squat, aiming to get as deep as your available range of motion will allow. Forcefully drive off the front foot so it comes off the ground, landing with control. If this exercise is not available to you right now feel free to perform it without the plyometric element.
A3: Bench Jack
Place a foot either side of the bench and descend into a half squat, forcefully drive off the ground and jump onto the bench, landing softly in a narrow stance. Once you have landed descend into a half squat again and jump back down to your start position. Reduce the height of your bench as required based on your current ability level.
B1: Single Leg Touch Down
10 reps per leg
Stand on one leg on the edge of your bench, with the outside leg hanging in mid air. Maintaining the standing leg knee over your toes begin to descend into a squat position, until your non working foot lightly touches the ground. Be careful not to place much load on the non working leg, instead keep the majority of your body weight on the leg on the bench. CHange the height of the bench based on your available range of motion.
B2: Plyometric Single Leg Hip Extension
5 reps each side
Support your upper back on your bench with your feet planted about hip width on the floor, bring your left leg into the middle of where your feet are positioned and take your right foot off the ground. Maintaining alignment in your hips drop them down to the ground and then forcefully drive off your left foot so it comes off the ground, landing softly.
B3: Feet Supported Mountain Climbers
Set up in a similar position to the incline push ups, placing your feet on the bench and your hands positioned underneath your wrist. Take your left leg off the bench and under control drive it up towards your left elbow. Repeat on the other side. If repeating this workout you can take the left knee to the right elbow as a variation.
Standing Hip Flexor Stretch
Stand in a split position with your right foot in front and your left leg back. Tuck your hips underneath your body to create a stretch down the left hip flexor. Reach your right hand, back and down your left leg to increase this stretch and hold this position. Ensure your breathing stays consistent and allows you to move deeper into this position.