LEG DAY

Goal: Strength + Base Development
Level: Intermediate to Advanced
Duration: 60–75 minutes

1. Warm-Up (10 mins)

Activate and prime your lower body for heavy work.
3 Rounds:

• 20 bodyweight squats

• 10 reverse lunges (each leg)

• 20 glute bridges

• 30 seconds high knees

• 30 seconds hip openers

2. Main Lift: Back Squat (5 sets x 5 reps)

Heavy, controlled reps to build foundational strength.
Rest: 2–3 minutes between sets.
Optional: Swap for front squats or safety bar squats if preferred.

3. Accessory Strength (3 rounds)

A1. Romanian Deadlift – 8–10 reps
A2. Bulgarian Split Squat – 10 reps per leg (3-second eccentric)
Rest 60 seconds between supersets.

4. Power + Stability (3 rounds)

• 20 walking lunges

• 12 goblet squat pulses

• 45-second wall sit

Focus on control and balance through each movement.

5. Finisher: Leg Conditioning Circuit (3–4 rounds)

• 15 jump squats

• 20 alternating reverse lunges

• 15 kettlebell swings

• 30 seconds rest

Keep intensity high — aim for unbroken rounds.

6. Cool Down (5 mins)

• Stretch quads, hamstrings, calves, glutes

• Walk off the lactic acid

• Breathe and reset