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Workouts / Ноги и выносливость
462
Workout

Leg Mobility and Strength

~1 h. 45 min.
~1260 kcal
⁉️ Comments

This workout is designed for those who want not just to "pump up" their legs, but to truly develop them: make them strong, mobile, and resilient under load. You work the thighs, glutes, and calves through a full range of motion — exactly as sport and an active lifestyle demand.

The program is built around FISIO functional loops and includes 20 hard-level exercises. It features classic squats and lunges, single-joint work in the "pistol," plyometric jumps, and rotational exercises — everything needed for comprehensive leg development. The loops provide gentle support in demanding positions and allow you to scale the load by adjusting your body angle.

  • Warm up before training — joint mobility work and light cardio for 5–7 minutes are a must.
  • Watch your knees: they should not cave inward, either during squats or lunges.
  • In plyometric exercises, land softly, toe first, absorbing the impact through the ankle and knee.
  • This workout is suitable for athletes and well-prepared recreational exercisers; beginners are encouraged to start with the medium level.

Perform the exercises in the order given — from basic strength movements to complex coordination and explosive work. This will reduce the risk of injury and deliver maximum training benefit.

Warm up
Embryo
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
6
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Squats
5
Level: 3
R1
20
Squats
5
Level: 3
R2
20
Squats
5
Level: 3
R3
20
Squats (wide feet position)
5
Level: 3
R1
15
Squats (wide feet position)
5
Level: 3
R2
15
Squats (wide feet position)
5
Level: 3
R3
15
Overhead squats
8
Level: 3
R1
12
Overhead squats
8
Level: 3
R2
12
Overhead squats
8
Level: 3
R3
12
Squats with external rotation
8
Level: 3
R1
12
Squats with external rotation
8
Level: 3
R2
12
Squats with external rotation
8
Level: 3
R3
12
Lunge with rotation
7
Level: 3
R1
5
Lunge with rotation
7
Level: 3
R2
5
Lunge with rotation
7
Level: 3
R3
5
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Lunge
4
Level: 3
R3
12
Backward lunge
6
Level: 4
R1
12
Backward lunge
6
Level: 4
R2
12
Backward lunge
6
Level: 4
R3
12
Side lunge
6
Level: 3
R1
12
Side lunge
6
Level: 3
R2
12
Side lunge
6
Level: 3
R3
12
Side lunge leg in the hinge
9
Level: 4
R1
12
Side lunge leg in the hinge
9
Level: 4
R2
12
Side lunge leg in the hinge
9
Level: 4
R3
12
Backward lunge single arm
6
Level: 4
S1
12
Backward lunge single arm
6
Level: 4
S2
12
Backward lunge single arm
6
Level: 4
S1
12
Backward lunge single arm
6
Level: 4
S2
12
Backward lunge single arm
6
Level: 4
S1
12
Backward lunge single arm
6
Level: 4
S2
12
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Forward fold
1
Level: 5
R1
10 sec.
Forward fold
1
Level: 5
R2
10 sec.
Forward fold
1
Level: 5
R3
10 sec.
Front jump squats
10
Level: 4
R1
15
Front jump squats
10
Level: 4
R2
15
Front jump squats
10
Level: 4
R3
15
Jump lunge
10
Level: 3
R1
6
Jump lunge
10
Level: 3
R2
6
Jump lunge
10
Level: 3
R3
6
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Sprinter start
10
Level: 4
R1
10
Sprinter start
10
Level: 4
R2
10
Sprinter start
10
Level: 4
R3
10
Low pull - Squat
4
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R2
12
Low pull - Squat
4
Level: 3
R3
12
Reverse plank leg abduction
6
Level: 3
R1
12
Reverse plank leg abduction
6
Level: 3
R2
12
Reverse plank leg abduction
6
Level: 3
R3
12
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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