the ultimate in-home lower body get bouncy program
Strength coach and trainer Jason Gonzalez is all about getting you to move better. As a certified Functional Range Conditioning Mobility Specialist, he knows a thing or two about making sure you move and move correctly. He's put together a workout meant to strengthen and get your heart pumping in the process.
If any of these exercises seem too easy, look around your house. Grab your kid or sibling, grab an object, grab a gallon of milk, grab a bag of rice--be creative! You can add weight to any of the exercises. Here we go!
Warm-up: Use this on Day 1 and Day 2
1. Imaginary Jump Rope - 1x 1 min
(Work on quick ground contact times.)
2. Sprints- 3x10yds
No link because you know what sprinting looks like ;)
3. Lunge Hold- 1x accumulate 2 min per leg
4. Supermans- 3x25
THE WORKOUT- DAY 1
Eccentric Focus RFESS
8x8 per leg - Hold at the bottom for 6 seconds
PAIRED WITH
Drop Jump
8x5 (Step off the bottom stair)
30-45 seconds of rest
Lateral Step Up On Stairs
4x8 per leg
PAIRED WITH
Lateral Jump (side to side)
4x5 per side
60-seconds of rest
Walking Lunges
100 total (50 per leg)
THE WORKOUT - DAY 2
Single-Leg Squat on stairs
8x8 per leg
PAIRED WITH
Depth Jump
8x5 (step off 2nd or 3rd stair)
30-45 seconds of rest
Single-Leg Glute Bridge (hug your opposite knee and pause at the top)
4x15 per leg
PAIRED WITH
Single-Leg Bridge Hold with Leg Whip
4x5 per leg
60-seconds of rest
Hamstring Slides
100 reps (pay attention to option 1 and option 2 in the video // harder vs. easier)
To see more from Jason, follow him on Instagram @repthereds
