Lunge & leg strength · Professional

Lunge & leg strength – Professional

High-volume single-leg strength plus hop-and-stick landings.

Warm-up

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

Strength

1. Dumbbell split squat — 4 × 8 reps each side · 1:05 rest
2. Dumbbell step-up — 4 × 8 reps each side · 1:05 rest
3. Hip thrust — 4 × 10 reps · 1:05 rest
4. Loaded single-leg calf raise — 4 × 10 reps each side · 50 s rest

Control & landing

1. Forward lunge to stick — 4 × 6 reps each side · 50 s rest
2. Short-lever Copenhagen plank — 3 × 20 s each side · 40 s rest
3. Drop and stick landing — 4 × 5 reps · 50 s rest
4. Single-leg hop and stick — 4 × 4 reps each side · 40 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

▶ Start this workout in the app