how to train legs
>>74616408Day 1: Lower Body Strength Squats: 4 sets of 8-10 reps Deadlifts: 3 sets of 8-10 reps Lunges: 3 sets of 12 reps per leg Leg Press: 3 sets of 12 repsDay 2: Plyometrics Box Jumps: 3 sets of 10 jumps Skater Jumps: 3 sets of 12 jumps per leg Jump Squats: 3 sets of 15 reps Lateral Bounds: 3 sets of 10 jumps per legDay 3: Lower Body Endurance Walking Lunges: 3 sets of 20 reps per leg Step-Ups: 3 sets of 15 reps per leg Leg Extensions: 3 sets of 15 reps Leg Curls: 3 sets of 15 repsDay 4: Active Recovery Foam rolling and stretchingDay 5: Lower Body Power Barbell Hip Thrusts: 4 sets of 6-8 reps Bulgarian Split Squats: 3 sets of 10 reps per leg Romanian Deadlifts: 3 sets of 10 reps Kettlebell Swings: 3 sets of 15 repsDay 6: Yoga or Pilates Focus on stretching and flexibility exercises for the lower bodyDay 7: RestMake sure to warm up before each workout with dynamic stretches and cool down with static stretches. Listen to your body and adjust the exercises and weights as needed to avoid injury. Drink plenty of water and eat a balanced diet to support muscle recovery and growth.
>>74616408Day 1: Squats: 4 sets of 8-10 reps Deadlifts: 3 sets of 8-10 reps Leg press: 3 sets of 12-15 reps Lunges: 3 sets of 12 reps per leg Calf raises: 4 sets of 15 repsDay 3: Romanian deadlifts: 4 sets of 8-10 reps Leg curls: 3 sets of 12-15 reps Hip thrusts: 3 sets of 12-15 reps Step-ups: 3 sets of 12 reps per leg Seated calf raises: 4 sets of 15 repsDay 5: Front squats: 4 sets of 8-10 reps Bulgarian split squats: 3 sets of 12 reps per leg Glute bridges: 3 sets of 12-15 reps Leg extensions: 3 sets of 12-15 reps Standing calf raises: 4 sets of 15 rep
