Home Exercise Plan- Leg Strength/Agility

I always recommend to start out with a 10-15 min warmup prior to doing the exercises. A jog/cycle/jump rope with some dynamic stretches will better prepare you for the following workout.

The following routine is a basic routine that can be done at home with little to no equipment. Reps, speed, and weight can all be changed to increase the difficulty of the program.

Start with the prescribed sets/reps at 3 times per week with a day in between. Your goal will be to slowly increase sets and reps as you go, but only one at a time. For example, increase to 3 x 15 sets for one two week period and then increase weight the next.

This specific workout is made up of 5 different exercises to target your lower body and improve strength/agility/jumping ability.

1.

2 sets of 10 reps – adding weights can make this dramatically more difficult, but progress at a manageable pace.

1 set of 10 reps jumping into the lunge and back. This will help with explosive ability and quick strength.

2.
3 sets of 20 reps.

3.

2 sets of 10 reps – adding weights can make this dramatically more difficult, but progress at a manageable pace.

1 set of 10 reps jumping into the lunge and back. This will help with explosive ability and quick strength.

3.

2 sets of 10 reps – adding weights can make this dramatically more difficult, but progress at a manageable pace.

1 set of 10 reps jumping into the lunge and back. This will help with explosive ability and quick strength.

4.

3 sets of 15 reps – the larger the step the harder the exercise. Difficulty can be increased by reaching back further as well. Remember to barely put any weight on the “reaching” leg.

5.

3 sets of 15 reps