Lower Body Agility

Lower Body Agility


  • Number of Rounds: 3
  • Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).


  • Dumbbell Movement 1: Goblet Squat with Pulse
  • Bodyweight Movement 2: Lateral Lunges
  • Dumbbell Movement 3: Stiff-Leg Deadlift
  • Cardio (based on d20 roll):
    • 1-5: Skaters (increase distance if roll is 1-3)
    • 6-10: High Knee Sprint (add arm swings if roll is 6-8)
    • 11-16: Tuck Jumps (add a squat between jumps if roll is 11-13)
    • 17-20: Rest

SideQuests (Roll the dice before each round to activate one)

  • Power Boost (Roll 1-5): Add a jump at the top of each Goblet Squat.
  • Agility Ace (Roll 6-10): Incorporate directional changes into the Lateral Lunges.
  • Flexibility Focus (Roll 11-16): Extend the range of motion in the Stiff-Leg Deadlift, aiming to increase hamstring flexibility.

Skill Notes

  • Goblet Squat with Pulse: Hold a dumbbell close to your chest, squat down, pulse at the bottom for three counts, then stand up. This targets the quads and glutes more intensively.
  • Lateral Lunges: Step out to the side into a deep lunge, keeping your other leg straight. This helps develop lateral movement and strength in your thighs and glutes.
  • Stiff-Leg Deadlift: Keep your legs slightly bent, hinge at the hips with dumbbells in hand, and lower the weights close to the ground. Focus on engaging your hamstrings and glutes as you return to standing.
  • Skaters: Leap side to side, mimicking the movement of a speed skater. Increase the distance for added difficulty.
  • High Knee Sprint: Run in place, lifting your knees as high as possible, using exaggerated arm movements to increase intensity.
  • Tuck Jumps: Perform a jump, pulling your knees towards your chest in mid-air. Adding a squat enhances the challenge and increases leg strength.
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