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Nicholas Lopez Jr.
August 29, 2024 at 12:43 PM

Lower Body Conditioning

10 minutes and 43 seconds
Duration
420.00 lb
(190.51 kg)
Volume
7
Segments

Activity Details

Comprehensive breakdown of your workout session and performance data

Activity Notes

Your thoughts and observations

All exercises into circuits of 3 except for last 1 standalone. Will progress to a heavy trap bar lift after the plyos depending on recovery in next 1-2 weeks. Felt a lot more explosive. Need to cut another 3-4 seconds off 100M time.

Workout Segments

Detailed breakdown of each exercise segment and performance metrics

Segment 1: Stability Ball Hamstring Curls

Workout segment details

Segment
1

4 reps single and double leg

Exercises

Stability Ball Hamstring Curls
2 sets
Set 1
Set 2

Segment 2: Single Leg Squat Matrix

Workout segment details

Segment
2

Shrimp squats, transverse squats, single leg squats

Exercises

Single Leg Squat Matrix
2 sets
Set 1
6 reps
Set 2
6 reps

Segment 3: Stability Ball Hip Bridge

Workout segment details

Segment
3

Exercises

Stability Ball Hip Bridge
2 sets
Set 1
Set 2

Segment 4: Single Leg Deadlift

Workout segment details

Segment
4

Cable Machine, Ipsilateral, Dynamic Hop into Lunge and Rotation

Exercises

Single Leg Deadlift
2 sets
Set 1
30.0 lbs
4 reps
Set 2
30.0 lbs
4 reps
Segment Total Volume
240.00 lb
(108.86 kg)

Segment 5: Depth Drop

Workout segment details

Segment
5

20 in. box; single leg and double leg

Exercises

Depth Drop
2 sets
Set 1
6 reps
Set 2
6 reps

Segment 6: Single Leg Cable Rotational Lift

Workout segment details

Segment
6

Exercises

Single Leg Cable Rotational Lift
1 sets
Set 1
30.0 lbs
6 reps
Segment Total Volume
180.00 lb
(81.65 kg)

Segment 7: Plyometric Trap Bar Deadlift

Workout segment details

Segment
7

Bar is 60lbs
10lbs on each

Exercises

Plyometric Trap Bar Deadlift
3 sets
Set 1
6 reps
Set 2
6 reps
Set 3
6 reps