Strength Training

Legs plan

Lower body power development through compound movements.

Warmup

  • Bike 6 min
  • Walking lunges x20
  • Cossack squats x10
  • Leg swings 2 x 10 each direction

Workout flow

  1. Movement prep
  2. Heavy squat variation
  3. Posterior chain work
  4. Unilateral finisher

Estimated duration: 75 minutes

Cooldown / Stretching

  • Quad couch stretch 2 x 45s
  • Pigeon pose 2 x 60s
  • Calf stretch 2 x 30s

Exercises

Back Squat

quads, glutes, core • Barbell, squat rack

Back Squat image

Steps:

  • Bar on upper traps
  • Descend to parallel or below
  • Drive through heels
  • Lock out at top
Beginner 4 x 8
Intermediate 5 x 5
Advanced 5 x 3
Pro 6 x 2

Notes: Maintain upright torso. Knees track over toes.

Front Squat

quads, core • Barbell

Front Squat image

Steps:

  • Set elbows high
  • Descend with 3s tempo
  • Pause 1s at bottom
  • Drive up through mid-foot
Beginner 3 x 8
Intermediate 4 x 6
Advanced 4 x 5
Pro 5 x 3

Notes: Use weightlifting shoes for better depth.

Trap Bar Deadlift

quads, glutes, hamstrings • Trap bar

Trap Bar Deadlift image

Steps:

  • Stand inside trap bar
  • Grip handles, chest up
  • Drive through floor
  • Full hip extension at top
Beginner 3 x 8
Intermediate 4 x 6
Advanced 5 x 5
Pro 5 x 3

Notes: Great alternative to conventional deadlift.