Leg Workout
Warm-Up & Activation
Dynamic Hip & Ankle Mobility Work
Bodyweight Squats: 2 sets of 10 reps
Hip Airplanes: 2 sets of 10 reps per side
Tibialis Raises (Optional): 2 sets of 15 reps
Main Strength Lift: Squats (Same Rep Scheme)
Warm-Up Sets:
12 reps at 50% working weight
8 reps at 70% working weight
Strength Sets:
Sets: 4
Reps: 6-8
RIR: Keep 2 reps in reserve on the last set
Focus: Depth, core engagement, and controlled descent
Single-Leg Strength & Accessory Work
Single-Leg Weighted Sit-Ups from a Bench – 3 sets of 10 reps per leg
Spanish Squats – 3 sets of 12 reps (using a band for knee support)
Nordic Curls (Assisted or Unassisted) – 3 sets of 8-10 reps
Single-Leg RDLs (Dumbbell or Landmine) – 3 sets of 8 reps per leg
Single-Leg Landmine Curtsy Squats – 3 sets of 8 reps per leg