Thursday 10 February 2022

Workout Plan: Legs Week 3

Purpose: To strengthen and build the muscles in the lower body, improve overall muscle balance and stability, and increase lower body mobility and flexibility.

Warm Up:

3 rounds:

7 calories on a cardio machine (rower, bike, etc.) 10 seated side-to-sides 5 yes-no squats 3/3 hip openers 5 feet to toes 4 squats building in weight

Part A: Legs Week 3

Measure: Weight 6 sets of each:


4 back squats at 80% of 1RM 10 Cossack squats with kettlebell


4 tempo front squats – 3 sec down; 3 sec hold; stand 5 seated box jumps


5/5 pistol squats / split squats 15/15 side plank pulses

Muscle Groups:

  1. Quadriceps and hamstrings: Back squats, front squats, Cossack squats, and pistol/split squats target the primary muscles in the thighs, including the quadriceps and hamstrings.
  2. Glutes: Back squats, front squats, and Cossack squats engage the gluteal muscles, helping to build strength and stability in the hips and lower back.
  3. Calves: Seated box jumps and feet to toes exercises work the calf muscles, helping to improve lower body strength and power.
  4. Core and obliques: Yes-no squats, hip openers, and side plank pulses engage the core and oblique muscles, promoting stability and balance throughout the workout.
  5. Hip mobility and flexibility: Cossack squats and hip openers help increase hip mobility and flexibility, improving overall lower body function and reducing the risk of injury.

This workout plan focuses on strengthening and building the muscles in the lower body, improving overall muscle balance, and increasing lower body mobility and flexibility. The combination of compound movements and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the legs, glutes, and core.

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