Lower Body Power Hour
Elias
General Fitness, Functional Training, Personal Training, Strength & Conditioning, BodybuildingLower body focused, emphasizing unilateral symmetry and lower body hypertrophy. Workouts are designed to be completed within 1 hour and barbell proficiency is not required.
Program consists of 4 regimented workouts and 1 active recover day midweek.
Conditioning
A
Lower Body General Warmup
Cardio 5 Minutes Moderate Pace or 2-3 minutes: 50sec low intensity/10sec high intensity Worlds Greatest Stretch 30sec each side 2 Rounds Single Leg Adductor Stretch 10 Each side 90/90s 10 Each Side
B
Bird Dog
3 x 12
C
Leg Press
5 x 10
Circuit
D
3 Rounds Dumbbell Lunges x 12 Each Side RPE 7 Single Leg Glute Bridges x 15 Each Side (Optional: with DB at RPE 7) Fire Hydrants x 10 Each Side
Circuit
E
3 Rounds Dumbbell Romanian Deadlifts x 15 RPE 7 Pike Squats x 20 DB Death Marches x 10 Each Side RPE 7
Circuit
F
Stairmaster for 10 minutes RPE 5
Conditioning
A
Lower Body General Warmup
Cardio 5 Minutes Moderate Pace or 2-3 minutes: 50sec low intensity/10sec high intensity Worlds Greatest Stretch 30sec each side 2 Rounds Single Leg Adductor Stretch 10 Each side 90/90s 10 Each Side
B
Side Plank
3 x 0:30
C1
Leg Extension
4 x 8
C2
Raised Heel Goblet Squats
4 x 10
D
Hip Abductor Machine
3 x 8
E1
Prone Machine Hamstring Curl
4 x 8
E2
Raised Toe DB Romanian Deadlift
4 x 12
F
Adductor Machine
3 x 8
Circuit
G
Row at RPE 5 for 10min
A
Treadmill Work
1 x 45:00
Conditioning
A
Lower Body General Warmup
Cardio 5 Minutes Moderate Pace or 2-3 minutes: 50sec low intensity/10sec high intensity Worlds Greatest Stretch 30sec each side 2 Rounds Single Leg Adductor Stretch 10 Each side 90/90s 10 Each Side
B
Bird Dog
3 x 12
C
Hack Squat
5 x 10
D1
Curtsy Lunge
3 x 16
D2
Pulse Squats
3 x 12
E1
Bulgarian Split Squat
3 x 16
E2
Goblet Squats
3 x 15
Circuit
F
10 minutes Nonstop, For As Many Rounds As Possible (AMRAP) Bear Crawl Hold x 15-30 Seconds Jump squats x 12 Shoulder Taps x 20 (10 each side)
Circuit
G
Treadmill 10 min, Incline at 6, Speed 2-3 mph
Conditioning
A
Lower Body General Warmup
Cardio 5 Minutes Moderate Pace or 2-3 minutes: 50sec low intensity/10sec high intensity Worlds Greatest Stretch 30sec each side 2 Rounds Single Leg Adductor Stretch 10 Each side 90/90s 10 Each Side
B
Dead Bug
3 x 12
C
Barbell Hip Thrust
6 x 12
Circuit
D
4 Rounds Barbell Good mornings x 10 @ 15-25% of Squat (Focus on movement, use lighter bar instead of barbell if needed) Swissball Hamstring Curls x 8 Frog Pumps x 20 at RPE 6
Circuit
E
3 Rounds Lunge + Curl x 8 Each Side at RPE 6 Mountains Climbers x 12 Each Side Weighted Step Ups x 10 Each Side at RPE 7
Circuit
F
Stairmaster at RPE 5 for 15 Minutes
Elias Polanco
USAW lvl 1 Certified- 4 Years For 5 years I coached powerlifting for individuals with special needs as well as track and field. In addition to competing personally in Olympic weightlifting for years locally and at the state level twice. Throughout my years as a coach and an athlete I have helped people of all levels of fitness and ability reach their goals.
Our methodology for programming is based on progressive loading and improved coordination. We believe each exercise should relate to each other with respect to coordination and strength. Each set bringing you 1 rep closer to your fitness goals and reaching
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Alex Cruz
Client
Verified Athlete"Best decision I have taken for my personal health strength and appearance, from the programming to the knowledge and willingness to put in the work and passion to help me achieve my personal goals, I have been training with him for over a year and the results couldn't be better."
