Full Leg Day Workout (Including Tibialis & Calves)
Warm-Up & Activation
Jump Rope: 100 skips or 1-minute practice
Dynamic Mobility Drills:
Hip Flexor Stretch – 2 rounds of 30 sec per side
Hamstring Stretch – 2 rounds of 30 sec per side
Glute Activation (Banded Lateral Walks) – 2 rounds of 15 steps each direction
Primary Strength Lift: Back Squats
Warm-Up Sets:
Set 1: 8 reps at 50% working weight
Set 2: 6 reps at 70% working weight
Strength Sets:
Sets: 4
Reps: 6-8
RIR: Keep 2 reps in reserve on the last set
Focus: Bracing, depth control, and drive through heels
Single-Leg & Auxiliary Strength Work
Kickstand Hip Hinge RDLs (Dumbbell or Trap Bar)
Sets: 3
Reps: 8 per leg
Key Cues:
Use a slight staggered stance, focusing on loading the hamstring and glute of the front leg.
Keep the back flat and hinge at the hips.
Single-Leg Bulgarian Split Squats (Dumbbells or Kettlebells)
Sets: 3
Reps: 8 reps per leg
Key Cues:
Maintain upright posture.
Drive through the front heel.
Weighted Step-Ups (High Box)
Sets: 3
Reps: 8 reps per leg
Key Cues:
Control the descent, avoid pushing off the back foot.
Tibialis & Calf Work
Tibialis Raises (Tib Bar or Bodyweight)
Sets: 3
Reps: 15-20
Key Cues:
Focus on pulling the toes up as high as possible.
Bent Knee Calf Raises (Wall-Supported)
Sets: 3
Reps: 15-20
Key Cues:
Slight forward lean, focus on engaging the soleus.
Standing Straight-Leg Calf Raises
Sets: 3
Reps: 12-15
Key Cues:
Pause at the top for full contraction.
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 & Recovery
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:
Focus: Heavy squats, unilateral work, tibialis and calf training, and core.
Rest: 2-3 minutes between back squat sets, 60-90 seconds for accessory work.
Progression: Increase load gradually while maintaining strict form.