Advanced Legs E: Tempo Back Squat & Elevated Goblet Split Squat

The workout

1. 1

   Bodyweight Jump Squat to Hold

   30s

   Jump and land softly in squat, hold briefly. Activates quads and glutes.

2. 2

   Dumbbell Toe Tap Reach

   30s

   Tap toes and reach with dumbbell. Warms hamstrings and glutes.

3. 3

   Band Lateral Shuffle

   30s

   Shuffle laterally with band around thighs. Warms hips and abductors.

4. 4

   Barbell Tempo Back Squat

   45s

   Lower for 3 sec and rise fast. Enhances control and power.

5. 5

   Dumbbell Elevated Goblet Split Squat

   45s

   Rear foot elevated with goblet hold. Emphasizes single-leg strength.

6. 6

   Barbell Staggered Deadlift

   45s

   Offset stance for glute/ham isolation. Increases unilateral control.

7. 7

   Dumbbell Sumo Deadlift to Upright Row

   45s

   Pull dumbbell from wide stance to collarbone. Hits lower and upper body.

8. 8

   Barbell Front Rack Step-Through Lunge

   45s

   Lunge forward and backward holding barbell front rack. Full leg challenge.

9. 9

   Supine Glute Stretch

   30s

   Lie back and pull one knee to opposite shoulder. Opens glutes.

10. 10

    Lying Hamstring Strap Stretch

    30s

    Use band or strap to stretch hamstring. Keep opposite leg flat.