Lunge & leg strength · Intermediate

Lunge & leg strength – Intermediate

Split squats, lunge-to-stick and eccentric step-downs for braking 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. Split squat — 3 × 8 reps each side · 1 min rest
2. Forward lunge to stick — 3 × 6 reps each side · 1 min rest
3. Eccentric step-down — 3 × 6 reps each side · 1 min rest
4. Single-leg glute bridge — 3 × 8 reps each side · 45 s rest
5. Mini-band lateral walk — 3 × 10 reps each side · 30 s rest
6. Single-leg calf raise — 3 × 12 reps each side · 45 s rest
7. Tibialis raise (wall) — 2 × 15 reps · 30 s 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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