Heavy Squat & Single-Leg Strength Workout with Core Superset
Warm-Up
Jump Rope – 100 skips or 1-minute practice
Stay light on your feet, focus on rhythm, and keep the core engaged.
Dynamic Mobility Drills:
Hip Flexor Stretch – 2 rounds of 30 sec per side
Hamstring Stretch – 2 rounds of 30 sec per side
Tibialis Raises – 2 sets of 15 reps
Main Strength Lift
Back Squats (Heavy, Low Reps)
Warm-Up Sets:
Set 1: 10 reps at 50% working weight
Set 2: 6 reps at 70% working weight
Strength Sets:
Set 1-4: 4-6 reps per set
Rest: 2-3 minutes between sets
Key Cues:
Control the descent (~3 seconds down).
Engage the core and brace before each rep.
Drive through the heels to stand back up.
3. Combined & Single-Leg Strength Work
Landmine Squats with Press
Sets: 3
Reps: 8-10
Key Cues:
Hold the landmine in front of your chest.
Squat deep while keeping an upright torso.
Press the bar overhead as you stand up.
Single-Leg Bulgarian Split Squats (Dumbbells or Kettlebells)
Sets: 3
Reps: 8 reps per leg
Key Cues:
Back foot on a bench, front foot stable.
Lower the back knee toward the floor under control.
Keep your chest up and drive through the front heel.
Landmine Single-Leg RDLs
Sets: 3
Reps: 8 per leg
Key Cues:
Hold the landmine with both hands or one arm.
Hinge at the hips while keeping the back straight.
Maintain control through the glutes and hamstrings.
Weighted Step-Ups (High Box)
Sets: 3
Reps: 8 reps per leg
Key Cues:
Use a box high enough for a 90-degree knee bend.
Step up with control, avoiding pushing off with the back foot.
Keep the movement slow and controlled for maximum engagement.
Single-Leg Spanish Squats (Weighted if Necessary)
Sets: 3
Reps: 8 per leg
Key Cues:
Sit on a bench with a band around one leg for resistance.
Push up to standing while keeping tension on the band.
Control the movement on the way down.
Core Superset (3 Rounds, No Rest Between Exercises)
Hanging Leg Raises or Knees to Chest – 12 reps
Weighted Sit-Ups (Kettlebell or Plate) – 10 reps
Plank Hold – 45 seconds
Rest: 45-60 seconds between rounds
Cool Down & Mobility
Hamstring & Quad Stretching: 2 rounds of 30 seconds per leg
Hip Flexor Stretch: 2 rounds of 30 seconds per side
Deep Squat Hold (Assisted if needed): 1 minute
Workout Summary:
Goal: Heavy strength development with unilateral work for balance and knee health.
Rest: 2-3 minutes between heavy squat sets, 60-90 seconds for accessory work.
Progression: Increase weight gradually while maintaining form.