Lunge & leg strength · Advanced

Lunge & leg strength – Advanced

Loaded split squats, single-leg RDLs, loaded calves and landing control.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Legs

1. Dumbbell split squat — 4 × 8 reps each side · 1:15 rest
2. Forward lunge to stick — 4 × 6 reps each side · 1 min rest
3. Eccentric step-down — 4 × 6 reps each side · 1 min rest
4. Single-leg Romanian deadlift (bodyweight) — 4 × 6 reps each side · 45 s rest
5. Loaded single-leg calf raise — 4 × 10 reps each side · 1 min rest
6. Short-lever Copenhagen plank — 3 × 15 s each side · 45 s rest
7. Drop and stick landing — 4 × 5 reps · 1 min rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

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