kathryn
Cathlete
How about a workout containing cycles made up of isolation floor exercises (for glutes, hamstrings, abductors, adductors), standing lower body work (including 1-legged work), and plyometrics?
After a good warm-up, a cycle would look like this:
donkey floor work for glutes and hamstrings, followed by squats (or one-legged squats, or maybe squats the first time, then repeat the cycle, doing 1-legged squats---with the passive leg on a stability ball at the side of the body), followed by jump squats. Then a short dynamic stretch/break, then either repeat the cycle (with possible variations, as above with the 'squat/one-legged squat') or move on to cycle 2.
After a good warm-up, a cycle would look like this:
donkey floor work for glutes and hamstrings, followed by squats (or one-legged squats, or maybe squats the first time, then repeat the cycle, doing 1-legged squats---with the passive leg on a stability ball at the side of the body), followed by jump squats. Then a short dynamic stretch/break, then either repeat the cycle (with possible variations, as above with the 'squat/one-legged squat') or move on to cycle 2.
