Pulled this lower body workout from my TikTok because it’s a staple in my library:
APPETIZER:
I always start with some single leg exercise superset with jumping. The single leg exercises acts as loaded (or unloaded) mobility, as well as addressing inconsistencies I may have from leg to leg, and the jumping is ramping up the CNS before I get into my main lift.
ENTREE:
Next, I pick my main lift: often times I’ll pick front squats over back because my limiting factor in cleans is never the pull - it’s getting out of the hole. If you’re not an Olympic style weightlifter, this probably isn’t the squat variation you want if your goal is to heavily load the legs. But it’s also very useful to be versed in as many different squat variations as you can be, so definitely still practice them! If anything, they could be moved to the appetizer section.
DESSERT:
With the rest of the gas in the tank, I put myself through a little power work with power cleans. The reason I chose power cleans over full cleans is because it was a weight I could easily clean, so might as well challenge myself with catching it higher. If you’re not an Olympic style weightlifter and cleans aren’t in your repertoire that you can perform safely without supervision, I’d pick something like a box jump or a dumbbell Bosch clean (I’ll post a video of these later this week for reference)
#freegame