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Leg + Functional Core Workout: Build Strength and Control

Leg + Functional Core Workout: Build Strength and Control

This workout is designed to push your legs and core to new heights. It combines heavy lifting with functional movements, ensuring you not only build raw power but also develop control, stability, and explosive strength. Every set, every rep, is about pushing past your limits, both physically and mentally.

1. Barbell Squats with Raised Heels: Quad Power

Start with barbell squats, but elevate your heels to focus more on your quads and allow for deeper squats. Use a ramp if possible.

  • 3 Sets: 15, 8, 6 Reps (Increasing Weight Each Set)
    Start light, focus on depth, and control. As the reps decrease, the weight increases. Push yourself to get lower with every set, feeling the burn in your quads, hamstrings, and glutes. This is the foundation of your lower body strength.

2. GOATA-Style Split Squats: Mobility and Stability

Next, elevate one leg onto a bench for split squats, using a GOATA-style approach that emphasizes slow, controlled movement.

  • 2 Sets of 10 Reps Per Leg
    As you drive forward and backward simultaneously, make it feel like you’re pulling your legs apart. This should feel like an escalator motion—smooth, controlled, and deliberate. This movement builds leg strength while also improving mobility and balance.

3. Hyperextensions: Explosive Posterior Chain Work

Hit your lower back, glutes, and hamstrings with hyperextensions. But instead of slow and steady, go for explosiveness.

  • 1 Set of Max Reps with Bodyweight
    Start by pulling yourself down at the bottom of each rep, then explode back up. This teaches control on the descent and power on the ascent.

  • 2 Sets with Light Dumbbells
    Add a light dumbbell for these sets, but keep the focus on explosiveness. Your posterior chain should feel engaged and ready to move.

4. Seated Calf Raises: Build That Foundation

Strong calves are crucial for overall leg power, so don’t skip out on them.

  • 3 Sets of 12, 10, 10 Reps (Heavy)
    Load up the seated calf raise machine and go heavy. Focus on a full stretch at the bottom and a strong contraction at the top. This will not only build size but also strengthen your calves for better overall stability.

5. Standing Calf Raises: Double Down on Calves

Immediately after seated calf raises, move to standing calf raises to keep the tension on.

  • 3 Sets of 12 Reps
    No rest between these and your seated calf raises. This double-hit to your calves ensures maximum development and fatigue, which leads to growth.

6. Leg Extensions: Quad Isolation

Time to isolate the quads and give them some focused work.

  • 2 Sets of 15, 8 Reps (Warmup, Heavy)
    Start with a light set of 15 to warm up, then increase the weight for a heavy set of 8. Focus on squeezing your quads at the top of each rep to fully engage the muscle.

7. Neck Bridges: Build a Strong Foundation

Finish your workout with neck bridges to develop neck strength and upper body stability.

  • 3 Sets: Max Holds
    Position yourself on a bench and bridge with your neck, holding the position for as long as possible. This strengthens your neck and stabilizes your upper body, rounding out your functional core development.

Final Thoughts:

This leg and core workout isn’t just about brute strength—it’s about developing control, stability, and explosive power. Approach each set with focus, and remember: it’s not just about moving the weight; it’s about moving with intention. This is where you build a strong, resilient body that can perform at its peak.

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