Leg Day Workout with Tib and Calf Focus
1. Warm-Up
Dynamic Mobility:
Hip flexor stretches (2 sets, 20 seconds per side)
Monster walks with a band (2 sets of 10 steps forward and backward)
Bodyweight squats (2 sets of 15 reps)
2. Tib and Calf Work
A. Tibialis Raises (Tib Bar)
Sets: 3
Reps: 15-20
Instructions: Focus on controlled motion, lifting and lowering with full range of motion.
B. Standing Calf Raises
Sets: 3
Reps: 15-20
Instructions: Use a barbell or bodyweight, emphasizing full extension at the top.
C. Bent-Knee Calf Raises (Wall Supported)
Sets: 3
Reps: 12-15
Instructions: Lean slightly into a wall for support, and perform calf raises with a slight bend in the knees to target the soleus.
3. Back Squats
Sets: 4
Reps: 6-8
Instructions: Use a challenging weight, focusing on depth and control while maintaining 2-3 reps in reserve.
4. Accessory Work
A. Reverse Nordics
Sets: 3
Reps: 8-10
Instructions: Perform on a padded surface, leaning back slowly to engage the quads and hip flexors.
B. Single-Leg Step-Downs
Sets: 3
Reps: 8-10 per leg
Instructions: Step down from a box or platform with control, using weights for added resistance if desired.
C. Single-Leg Romanian Deadlifts
Sets: 3
Reps: 8-10 per leg
Instructions: Use dumbbells or a barbell, focusing on balance and hamstring activation.