This lower body day builds powerful legs even in the deepest February freeze, combining squats with posterior chain action for strength and definition.
Warm-Up
5 min brisk walk or jog Then 2 rounds:
- 12 walking lunges
- 10 glute bridges
- 10 air squats
Strength or Skill
Back Squat
- 4 sets x 8 reps @ RPE 7 Dumbbell Romanian Deadlift
- 3 sets x 10 reps Banded Lateral Walks
- 2 sets x 20 steps
Metcon
15 min Chipper (cap at 15 min):
- 30 goblet squats (moderate)
- 25 box step-ups (each leg)
- 20 kettlebell swings
- 15 tuck jumps Scaling: Use lighter weights or reduce reps as needed
Cool-Down
- Couch stretch (quads/hip flexors): 90 sec/side
- Pigeon pose (glutes): 60 sec/side
- Standing hamstring forward fold: 60 sec
- Standing calf stretch against wall: 30 sec/side
- Supine figure-4 glute stretch: 45 sec/side
Core / Optional Finisher
3 sets:
- 15 leg raises
- 10 superman holds (5 sec each)
Coaching Notes
Emphasize full squat depth and proper hip hinge. Adjust KB weight for safe, powerful swings.
Week-over-Week Progression
- Week 1: 4x8 squat @ RPE 7, chipper @ 15 min cap
- Week 2: 4x8 squat @ RPE 7.5, chipper @ 16 min cap (add 5 reps per movement)
- Week 3: 5x6 squat @ RPE 8, chipper @ 15 min with heavier load
- Week 4: 4x8 squat @ RPE 6, chipper @ 13 min cap