Full lower-body leg day packed with squats and explosive accessory work—designed to shake up muscle and melt icy stubbornness from quads, hamstrings, and glutes.
Warm-Up
5 min incline treadmill walk or bike Then, 2 rounds:
- 12 walking lunges
- 20 glute bridges
- 10 air squats
Strength or Skill
Back Squat
- 4x8 @ RPE 7 Romanian Deadlift (Barbell or Dumbbell)
- 3x10 Reverse Lunge (holding DB/KB, walking or in place)
- 3x12/leg
Metcon
For time (20 min cap):
- 21-15-9
- Box Step-Overs (24/20”)
- Kettlebell Goblet Squats (challenging but safe weight)
- Ski Erg/Bike 20 cal after each round
Scaling: Lower KB/box, cut reps to 15-12-9. Harder: Fast pace, heavier KB.
Cool-Down
- Couch stretch, 60 sec/leg
- Lying hamstring stretch, 60 sec/side
- Pigeon pose, 60 sec/side
Core / Optional Finisher
3 sets, not for time:
- 20 banded side steps
- 12 weighted deadbugs
Coaching Notes
Squat only as deep as comfortable; drive through mid-foot. Prioritize explosive yet controlled box step-overs.
Week-over-Week Progression
- Week 1: 4x8 squats @ RPE 7, 20 min cap chipper
- Week 2: 5x6 squats @ RPE 7.5, try faster time or more rounds
- Week 3: 4x8 squats @ RPE 8, heavier KB if possible
- Week 4: 3x8 @ RPE 6 (no fail), 15 min cap, lighter KB