W4/D4 Lower (power/volume) + LIC

For your first exercise, the goal is explosiveness so focus on speed & power rather than trying to exhaust yourself. WORKOUT ONE: Strength training 🕒 60 mins -Squat jumps 3 x 8 -Barbell back squats 5 x 10 -Dumbbell Romanian deadlift 4 x 15-20 -Dumbbell walking lunges 4 x 15 (each leg) -Stability ball leg curls 3 x 15 -Superman's 3 x 15 WORKOUT TWO: LIC 🕒 20-40 mins *Choose from any of the following: -Row -Swimming -Stationary bike -Stairmaster EQUIPMENT REQUIRED: Barbell, squat rack, weight plates, dumbbells, stability ball, yoga mat