Leg Workout with Heel-Elevated Squats & Explosive Work
Warm-Up
Jump Rope: 100 skips
Dynamic Mobility Drills:
Hip Flexor Stretch – 2 rounds of 30 sec per side
Hamstring Stretch – 2 rounds of 30 sec per side
Glute Activation (Banded Lateral Walks) – 2 rounds of 15 steps each direction
Primary Strength Lift: Heel-Elevated Squats (Heavy)
Warm-Up Sets:
Set 1: 10 reps at 50% working weight
Set 2: 6 reps at 70% working weight
Strength Sets:
Sets: 4
Reps: 6-8
Focus: Keeping a forward torso position, driving through the heels, and maintaining control on the descent.
Explosive Strength Work
Single-Leg Box Jumps (Half Height, Knee Level)
Sets: 3
Reps: 6 per leg
Key Cues:
Keep the movement controlled.
Focus on landing softly with stability.
Accessory Work Superset (4 Rounds, No Rest Between Exercises)
Broad Jump to Burpee
Reps: 20
Key Cues:
Explode into the jump, land softly, drop into a burpee.
Nordic Curls
Reps: 8-10
Key Cues:
Control the descent, engage the hamstrings.
Use assistance if needed to return to the starting position.
Kettlebell Hip Flexor Lift (Small Box)
Reps: 10 per leg
Key Cues:
Keep core tight, lift knee as high as possible.
Focus on slow, controlled movement.
GHDs (Glute-Ham Developer Work)
Reps: 10-12
Key Cues:
Engage hamstrings and glutes, extend fully at the top.
Rest: 60 seconds between rounds
Cool Down & Recovery
Hamstring & Quad Stretching: 2 rounds of 30 seconds per leg
Hip Flexor Stretch: 2 rounds of 30 seconds per side
Deep Squat Hold (Assisted if needed): 1 minute
Workout Summary:
Focus: Heavy strength (heel-elevated squats), explosive movement (box jumps), and accessory work for endurance and mobility.
Rest: 2-3 minutes for primary movement, 60-90 seconds for accessory supersets.
Progression: Increase load while maintaining strict control and explosive power.