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459
Workout

Leg strength endurance: hard

~25 min.
~300 kcal
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This workout focuses on developing strength endurance in the lower body muscles — thighs, glutes, and calves. The program is built on a progressive intensity principle: starting with basic movements to warm up the joints and activate the muscles, then moving on to heavy compound exercises and plyometrics that will push the muscles to their limits.

The difficulty level is high. This workout is suitable for athletes and well-trained fitness enthusiasts who want to increase functional leg power, improve explosive strength, and train their muscles to maintain performance under fatigue. FISIO suspension straps provide support and proper range of motion, reducing axial load on the spine and allowing for technically sound movement even under maximum effort.

  • Always warm up before you begin: joint mobility exercises for the hips, knees, and ankles.
  • Control your breathing — exhale on exertion, inhale on the return.
  • Don't sacrifice technique for speed: every repetition should be deliberate.
  • Rest between sets for exactly as long as it takes to restore the quality of your movement.

Performing this program regularly develops explosive strength, strengthens the stabilizers of the knee and hip joints, defines the legs, and improves overall performance in training and sport.

Warm up
Hammock
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Golf
1
Level: 1
6
Tilt
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
L extension
1
Level: 1
S1
8
L extension
1
Level: 1
S2
8
Side tilt
1
Level: 1
6
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
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Lunge
4
Level: 3
R3
12
Low pull - Squat
4
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R2
12
Low pull - Squat
4
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
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
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
Overhead squats
8
Level: 3
R1
12
Overhead squats
8
Level: 3
R2
12
Overhead squats
8
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
Front jump squats
10
Level: 4
R1
15
Front jump squats
10
Level: 4
R2
15
Front jump squats
10
Level: 4
R3
15
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
Jump lunge
10
Level: 3
R1
6
Jump lunge
10
Level: 3
R2
6
Jump lunge
10
Level: 3
R3
6
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
Sprinter start
10
Level: 4
R1
10
Sprinter start
10
Level: 4
R2
10
Sprinter start
10
Level: 4
R3
10
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
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
Forward fold
1
Level: 5
R1
10 sec.
Forward fold
1
Level: 5
R2
10 sec.
Forward fold
1
Level: 5
R3
10 sec.
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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