A stampede for your lower body—hit quads, hamstrings, and glutes with force, then burn up the legs with safari intensity.
Warm-Up
5 min treadmill incline walk Then 2 rounds:
- 10 glute bridges
- 8 air squats
- 10 walking groiners
Strength or Skill
Barbell Back Squat
- 4 sets x 8 reps @ RPE 7
- Rest 2-3 min
DB Bulgarian Split Squat
- 3 sets x 8/leg
Metcon
12 min AMRAP:
- 10 KB Goblet Squats (53/35 lbs)
- 12 alternating reverse lunges
- 15 goblet lateral lunges (bodyweight for scaling)
Scaling:
- Use lighter KB or dumbbell
- Bodyweight only if needed
Cool-Down
- Pigeon pose: 1 min/side
- Standing quad stretch: 45 sec/side
- Seated hamstring stretch: 1 min
Core / Optional Finisher
3 sets for quality:
- 12 KB suitcase crunches/side
Coaching Notes
Maintain upright chest and steady pacing throughout all squats.
Week-over-Week Progression
- Week 1: 4x8 @ RPE 7, 12 min AMRAP
- Week 2: 4x8 @ RPE 7.5, add 2-3 reps/set to metcon
- Week 3: 5x6 @ RPE 8, increase KB load
- Week 4: 3x8 @ RPE 6, 8 min metcon (deload, focus on movement)