Day 1.
Barbell Step Up | 3 sets x 20-25 reps
Reverse Lunge, Rear Leg Lift | 3 sets x 20-25 reps each leg
Lunge Pulses | 3 x 20-25 reps each leg
Double Dips Squats (pulse at the bottom, hips as low as comfortable) | 3 sets x 20-25 reps
Inside and Outside Thigh Raises | 3 sets x 15 reps each way
Dumbbell Curls Off Bench (for hams) | 3 sets x 2025
Static Squats (30 seconds hold) | 3 sets x to failure
Day 3.
Mambo Squat | 3 sets x 20-25 reps (1 side left squat, middle ski squat, 1 side right squat)
Squat Pulses | 3 sets x 20-25 reps
Ski Squats (knee level) | 3 sets x 20-25 reps
Sumo Squats (gaze up, back flat, push through your heels) | 3 x 20-25 reps
Pop Squats | 3 sets x 20-25 reps
Squat Hold | 3 sets x 20-25 reps
Stiff Leg Deadlift (focus on negative on the way down) | 3 x 20-25 reps
Glute Pulses to Finish Off | 3 sets x to failure
Day 5.
Squat Pulses | 3 sets x 20-25 reps
Alternating Lunges | 3 sets x 20-25 reps, each leg
Broad Jump, Two Jump Squats | 3 sets x 20-25 reps
Kneeling Leg Lift (as high as possible without rotating hips, squeeze glutes as hard as possible) | 3 sets x 2025 reps
Hamstring Leg Curl | 3 sets x 50 seconds (light enough to do none stop)
Stability Ball Raises (prone position on bench) | 3 sets x 20-25 reps
Sumo Squat | 3 sets x 20-25
Jump Squats | 3 sets x to failure
During your legs training breaks are between 30 seconds for isolation movements to 2 minutes break for compound moves.
