2025 07 16 Week 2 Cycle 2 Lower Body Plyo
Here we go! Your Week 2 Wednesday workout is focused on Lower Body Strength + Plyometrics, adding explosive movement and unilateral balance to your training cycle. It builds on Week 1’s foundational leg work by increasing the dynamic load and refining mobility.
🦵 Week 2 Wednesday – Lower Body Power + Plyo Focus
✅ Focus
- Lower Body Strength
- Plyometrics & Mobility
- Posterior Chain Activation
🔥 Warm-Up
- Jump rope or high knees – 2 min
- Glute bridges – 2 x 10
- World’s greatest stretch – 1 min/side
- Air squats with pause – 2 x 15
- Dynamic lunges – 2 x 10/leg
- Lateral band walks (if available) – 2 x 10 steps each direction
🧱 Strength Block
| Movement | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Barbell Back Squats | 4 x 6–8 | Bar + plates | Depth over load, stable feet |
| Bulgarian Split Squats | 3 x 10/leg | Dumbbells | Rear foot elevated |
| Romanian Deadlifts | 3 x 12 | Dumbbells or barbell | Slight knee bend, strong hinge |
| Calf Raises (weighted optional) | 3 x 15 | Dumbbells / bodyweight | Slow control, squeeze at top |
| Smash Ball Slams | 3 x 10 | Smash ball | Explosive finish! |
⚡️ Bonus Plyo Finisher (Optional)
Do 3 rounds with 60 sec rest:
- Box jumps or broad jumps – 6 reps
- Jumping lunges – 10 reps
- Hollow holds – 30 sec
💬 Notes Section
- Quads or hamstrings feel more dominant?
- Plyos: smooth landings or fatigue sets in?
- RPE score (1–10) for squat sets
- Fuel and hydration plan post-session
Want this preloaded into your Loop dashboard next to Tuesday’s upper body workout? Or I can format it into a new daily drop-in just for Wednesday. Your call!