Accumulation or Impact microcycle for legs power 1

Do a proper cardio warm-up at the beginning of the workout and do some additional joint mobility exercises or dynamic stretching if needed. Remember to also include a proper cool down at the end of the workout, like walking or jogging to slow down your heart rate gradually. If you have any questions, just ask me! :)

Exercises

Set 1: 1 round

Jumping Jacks

45 seconds

Transition

10 seconds

7 Point Touches

2 minutes

Transition

10 seconds

Knee Circles

30 seconds

Transition

10 seconds

Body Circles

30 seconds

Transition

10 seconds

Right Leg Circles

30 seconds

Transition

10 seconds

Left Leg Circles

30 seconds

Transition

10 seconds

Left Bridge Glute Circles

30 seconds

Transition

10 seconds

Right Bridge Glute Circles

30 seconds

Transition

10 seconds

Advanced Left Lizard

40 seconds

Transition

10 seconds

Advanced Right Lizard

40 seconds

Transition

10 seconds

Set 2: 3 rounds

Weights: Heavy

Barbell Back Loaded Squats

6 reps

Set 3: 1 round

Alternating Side Planks

1 minute

Set 4: 3 rounds

Dumbbell Lunges

16 reps

Set 5: 1 round

Russian Twists

1 minute

Set 6: 3 rounds

Barbell Glute Bridge

6 reps

Set 7: 1 round

Explosive Mountain Climbers

1 minute

Set 8: 3 rounds

Dumbbell Chest Press

12 reps

Alternating Dumbbell Curl to Press

16 reps

Set 9: 1 round

Cool Down Cycling

5 minutes

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