The most dreaded day for most of the population, Me Myself, I still haven’t found one person that enjoys this day. It is one of the most dreaded days but still as important as the others as every body needs a good foundation and your legs are your bodies foundation. I always find when doing legs it would help to do these with a partner as they will drive you on when u feel like quitting.

Phase 1: Warm Up & Mobility

Sets Reps

• Bike/Rower/Treadmill 1 10Mins
• Spiderman Rotations 1 10ES
• Reverse Lunge superset SL RDL 1 10ES
• Deep Side Lunge 1 10ES
• Glute Stretch 1 30SEC Each Side

Phase 2: Glute & CNS Activation

• Crab Walks 2 15
• Banded Bodyweight Squats 2 15

Phase 3: Power Development

• Half Kneeling Single Leg Plyometric Box Explode 3 5ES

Phase 4: Main Workout

• Barbell Box Squat Sets: 3 Reps: 10 Rest: 45 seconds
• FFE Split Squat superset Single Leg Calf raises Sets: 3 Reps: 10,12 Rest: 90 seconds
• Barbell Romanian Deadlifts Sets: 3 Reps: 10 Rest: 45 seconds
• Single Leg Glute Bridge Sets: 3 Reps: 15ES Rest: 45 seconds
• DB Step Ups superset Swiss ball Leg Curl Sets: 3 Reps: 12ES, 10 Rest: 90 seconds
• Pull Ups Sets: 3 Reps: 10 Rest: 45 seconds
• Barbell Curl superset Hammer Curls Sets: 3 Reps: 10, 12 Rest: 90 seconds
• Side Plank superset Hollow Holds Sets: 3 Reps: 30 sec each side, 30 sec Rest: 60 seconds