Tuesday · ~60 min

LOWER

Quads · Hamstrings · Glutes · Calves

Warm-up
Jump Rope
Full body activation
3–5 min
Explosive — always first
Box jumps / broad jumps
Fast-twitch development, explosive power
vertical
Forefoot landing, springy knees. Full rest between sets.
3 × 5
2 min rest
Strength
Bulgarian split squat
Quads, glutes, hip flexors
dumbbellTUT
Drive through front heel. Rear foot elevated.
3 × 8–10/leg
Romanian deadlift
Hamstrings, glutes
dumbbellTUT
Push hips back, not down. Soft knee bend throughout.
3 × 10–12
Nordic curl
Hamstrings — eccentric, injury prevention
TUT
Anchor feet under a fixed surface. Resist the forward fall — use hands only to control the descent.
3 × 4–6
Reverse Nordic curl
Quads — rectus femoris, hip flexors
TUT
Lean back from knees — hips stay fully extended throughout.
3 × 5–8
Weighted glute bridges
Glutes, hamstrings
dumbbell
3 × 15–20
Single-leg calf raises
Calves, Achilles tendon
vertical
3 × 15–20/leg
Finisher
Hollow body hold
Deep core
gymnastics
3 × 20–30 sec