LEG DAY
WARM UP:
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- KB Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
SUPERSET #1
4 SETS / 2-3 minutes REST in between sets
- Band-Resisted Barbell or Trap Bar Deadlift x 5
- Knee Jump -> Vertical Jump x 5
Alternate: Knee Step Up -> Vertical Jump
SUPERSET #2
4 SETS / 1-2 minutes REST in between sets
4 SETS / 1-2 minutes REST in between sets
- Single Arm/Leg RDL -> Front Lunge x 6 (each side)
- Heel Elevated Barbell Back Squats w/ 2 sec pause x 8
SUPERSET #3
4 SETS / 30-60 seconds REST in between sets
4 SETS / 30-60 seconds REST in between sets
- Goblet Lateral Band Walks w/ Squat x 10 (each direction)
- Goblet Jump Squats x 8
CORE SUPERSET
4 SETS / 60-90 seconds REST in between sets
4 SETS / 60-90 seconds REST in between sets
- Band Resisted Leg Lowers x 10 (each side)
- Plank Up/Downs x 10 (each side)
- Side Plank w/ Knee -> Elbow x 10 (each side)
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