the ultimate in-home lower body get bouncy program

Strength coach and trainer Jason Gonzalez is all about getting you to move better. As a certified Functional Range Conditioning Mobility Specialist, he knows a thing or two about making sure you move and move correctly. He's put together a workout meant to strengthen and get your heart pumping in the process. 

If any of these exercises seem too easy, look around your house. Grab your kid or sibling, grab an object, grab a gallon of milk, grab a bag of rice--be creative! You can add weight to any of the exercises. Here we go!

 

Warm-up: Use this on Day 1 and Day 2

1. Imaginary Jump Rope 1x 1 min

(Work on quick ground contact times.) 

 

2. Sprints- 3x10yds

No link because you know what sprinting looks like ;)

 

3. Lunge Hold- 1x accumulate 2 min per leg

 

4. Supermans- 3x25

 

THE WORKOUT- DAY 1

Eccentric Focus RFESS

8x8 per leg - Hold at the bottom for 6 seconds

PAIRED WITH

Drop Jump

8x5  (Step off the bottom stair)

 

30-45 seconds of rest

 

Lateral Step Up On Stairs

4x8 per leg 

PAIRED WITH

 

Lateral Jump (side to side)

4x5 per side 

60-seconds of rest

 

Walking Lunges

100 total (50 per leg)

 

 

THE WORKOUT - DAY 2

Single-Leg Squat on stairs

8x8 per leg

PAIRED WITH

 

Depth Jump

8x5 (step off 2nd or 3rd stair)

30-45 seconds of rest

 

Single-Leg Glute Bridge (hug your opposite knee and pause at the top)

4x15 per leg 

PAIRED WITH

 

Single-Leg Bridge Hold with Leg Whip

4x5 per leg 

60-seconds of rest

 

Hamstring Slides

100 reps (pay attention to option 1 and option 2 in the video // harder vs. easier)

 

To see more from Jason, follow him on Instagram @repthereds

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