Leg Day Workout with Tib and Calf Work
1. Warm-Up
Kettlebell Weight Shift (To Tight Side): 5x5" groin stretch
Banded Joint Mobilization: 2 sets of 10 reps
Internal Rotation Check (If Tight)
Banded Joint Mobilization: 2 sets of 10 reps
Progress Touchdowns
Start on a small height (e.g., step or low box)
Movement: Hinge first until glutes engage, then squat
Progress to higher surfaces as pain-free
Sets/Reps: 2-3 sets of 15-20 reps
2. Tib and Calf Work
A. Tibialis Raises (Tib Bar or Bodyweight)
Sets: 3
Reps: 15-20
B. Standing Calf Raises (Straight Legs)
Sets: 3
Reps: 15-20
3. Main Workout: Back Squats
Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 4 reps
Set 6: 4 reps
RIR: Keep 3 reps in reserve for each set
Instructions: Gradually increase weight with decreasing reps. Focus on form, depth, and glute activation.
4. Accessory Work
Goblet Bulgarian Split Squats:
3 sets of 8-10 reps per leg
Romanian Deadlifts:
3 sets of 10-12 reps