Stronger Legs, Faster Miles: A 1-Day Lower Body Plan for Time-Crunched Runners & Cyclists

• A program designed to fit into busy schedules.
  

Unsure where to start when you step into the gym? Follow the schedule below, focussing on gradual progression in weights to build strength effectively. Pay attention to time under tension by adhering to the prescribed tempo. If time allows, consider adding extra sets or performing the routine twice a week with sufficient recovery between sessions. Day 1 – Lower body

Exercise	Reps/Time	Sets	Weight	Tempo
Warm up – Cardio	10 minutes		Bodyweight	Gradual increase to 70-80% Max HR
Dynamic Stretches: - Leg Swings - Lateral Leg Swings - Hip Open gate/Close gate - Squats - Lunges - Calf Raises - Pogo Hops	10 reps each	1	Bodyweight	First rep lowest range of motion, to last rep with greatest range of motion.
Superset: - Barbell Back Squat - Goblet Squat Slant board or Heel Raised-	8-10 reps Failure on both	3	70% 1RM	2-3 seconds concentric/eccentric with 1-2 second hold at the bottom
TRX Split Squat(Elevated rear leg)	5 reps	2	Bodyweight	3-4 second slow controlled, 5 second pause at the bottom
Step Downs	5 reps	2	Bodyweight – increase weight overtime	5 second concentric/eccentric no pause
Cossack Squat	10 reps	3	Progressive Overload with Dumbbell, start light, increase 2nd and 3rd set.	Pause 1-2 seconds at bottom.
B-Stance RDL with Rotation	10 reps	3	Progressive Overload with Dumbbell, start light, increase 2nd and 3rd set.	Pause 1-2 seconds at bottom.
Calf Raises	20 reps	2	Bodyweight	Two sec down, 1 sec pause, two sec up.
Static Stretches: - Hip Flexor - Pigeon Stretch - Kettlebell Hip Adductor shift - Wide Leg stance forward fold - Calf stretch	10 reps -10-15 second hold; perform reps to and from end point stretch and alleviation.	1-2 Time dependent	Bodyweight	Slow Controlled

 Rob Crerie www.robcreriefitness.com/contact