Lower-Body Power Session
This is a complete lower-body session built to develop strength and explosive power side by side. Work through it in order — warm-up first, then the main lifts and plyometrics while you're fresh, and finish with a proper cool-down. Rest fully between the heavy sets (around 2–3 minutes) so each rep is high quality. If any movement isn't yet coached to a confident standard, swap it for a regression and build up gradually.
Load everything by feel: the last rep of each set should be challenging but technically clean, never a grind. Quality of movement always comes before the number on the bar — especially for younger athletes.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Warm-up: bike or rower | — | 5 min | Easy, raise heart rate |
| Leg swings & hip openers | 2 | 10 / side | Controlled mobility |
| Bodyweight squat & lunge | 2 | 8–10 | Groove the pattern |
| Back squat | 4 | 5 | Heavy, full rest |
| Romanian deadlift | 3 | 8 | Slow lower, feel hamstrings |
| Box jump | 4 | 3 | Max intent, soft landing, full rest |
| Walking lunge | 3 | 10 / leg | Tall posture, controlled |
| Cool-down: walk + stretch | — | 5–8 min | Quads, hips, calves |
Aim to repeat this session once a week, gradually adding small amounts of load to the squat and RDL as technique allows. Pair it with an upper-body day and at least one full rest day to recover.