Lower Body Workout

Warm-up
- jumping jacks
- gate swings
- squat warm up ( unweighted )
- forward/bkwd knee circles
- double leg glute raise
- Mountain climbers
- Duck unders ( with hurdles )

Pre-hab for the day
- X band walks
- TKE's
- Band ankle work

Work out for the day
- Squat
- Weighted hip ups
- SL Leg press
- Box step ups
- Ham iso leg curl
- Reverse Hypers
- Balance Touches

CORE finish up

- weighted ups
- standing Russian twists
- Alternating supermans

 The reason for my madness is i love the single leg movements to challenge the core more. Having the legs apart one in front of the other, just like a WR stands before he runs a route but just at 10-12 inches apart no more. This can be done in allot of regular exercise in the fitness world  (just alternate every set) but we are more concentrated more on power movements with the single leg pulls and pushes in college sports. My warm ups are targeting the glutes and hips more. I believe on squat day you should have a very loose lower body and really warm the hips up. The pre hab acts as if you are still warming up for the main leg workout, still working the hips with the pre hab and warming them up but pre habing at the same time. Now we start our routine with squats, because i think its the most important exercise for lower body and you want to be fresh when starting your lower body workout. Always start with squts with your main lifts. I like a lot of single movement pulls and pushes because it puts more work on the core, like the single leg step ups and single leg leg press. I think every workout should be finished up with at least 2-3 core movements. If you involve more core related exercises in your workouts than usual ( like the single leg movements) you want to wait till the end for your core workout. You want a strong mid section threw out your routine to avoid injury.