Nine leg and trunk exercises with 19 sets of loaded patterns and accessories. This demanding session should replace another hard leg workout rather than add to it. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Stand in a clear area to march on the spot or move slowly forward. Raise one knee comfortably, coordinating the opposite arm. Place the foot down with control and alternate in a steady rhythm.
What you train: Trains arm-leg coordination and balance while raising each knee.
Watch video1 × 5 gentle repetitions per side
Stand holding a fixed support with both feet facing forward. Lift one leg slightly sideways without leaning your trunk. Lower slowly and complete the other side.
What you train: Strengthens the side hip muscles and trains pelvic control.
Watch video1 × 5 gentle shifts onto the toes
Sit with feet grounded and toes relaxed, without loading the outer foot edge. Lift only the big toe, keeping the other four down. Lower it and lift the other toes; alternate slowly, using a hand if needed.
What you train: Trains independent toe control and awareness of foot contact.
Watch video3 × 5–8 · RIR 2
What it trainsStrengthens the quadriceps and glutes while your trunk supports the weight.
Hold a dumbbell close to your chest with both feet firm. Lower between your hips to a depth you can control, then rise with your torso steady. Use a load that makes the final repetitions challenging without losing your range.
Technique cueThe weight should make the final repetitions challenging without forcing you to shorten the lowering phase.
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Supplementary tutorial on foot positioning, grip, lowering and breathing. For this card's dumbbell variation, also consult the main demonstration and follow your session's prescription.
3 × 6–8 · RIR 2
What it trainsStrengthens the glutes and hamstrings and teaches lifting from the hips.
Hold two dumbbells and bend your knees slightly, then move your hips back without rounding your back. Keep the weights close to your legs and return by extending your hips. Stop lowering when you can no longer move your hips with control.
Technique cueYour range ends where you can still move from your hips with a stable back.
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3 × 6–8 per side · RIR 2
What it trainsBuilds strength in each leg with a weight on both sides and your feet kept in place.
Hold dumbbells on both sides and take a fixed split stance with enough width. Lower vertically and push mainly through your front leg. Complete one side, then the other, with the same number of repetitions.
Technique cueDo the same number of repetitions on each leg and keep your pelvis facing forwards.
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2 × 8–10 per side · RIR 2
What it trainsWorks your legs and glutes with added weight, completing each side separately and managing fatigue.
Hold dumbbells at your sides, step backwards, lower with control and return by pushing through your front leg. Complete one side before switching. If fatigue reduces your technique, finish this accessory exercise rather than adding repetitions.
Technique cueDo not add repetitions once movement quality is declining.
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2 × 10–15 per side · RIR 1
What it trainsWorks one calf with added weight and hand support to control your balance.
Hold a fixed support with one hand and a dumbbell in the other, then raise the heel of the working leg. Pause at the top and lower slowly until your heel is supported. Use a range you can control, without bouncing.
Technique cueKeep your hand on the support throughout each repetition.
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Individual demonstration of the single-leg variation. Lower slowly and retain support.
2 × 10–15 per side · RIR 2
What it trainsStrengthens the supporting leg's glutes and trains a level pelvis.
From a bridge, take the weight off one leg and lift your pelvis with the other foot planted. Lower slowly and switch sides.
Technique cueKeep both hips at the same height as you rise.
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2 × 30–45 s each side
What it trainsStrengthens grip and trains the trunk to resist an uneven load while walking.
Walk slowly through a clear area holding a dumbbell at one side. Switch hands when you finish.
Technique cueKeep your shoulders level even though only one side carries weight.
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2 × 25–40 s
What it trainsTrains abdominal endurance to hold the body aligned.
Rest on your forearms and toes. Keep your torso stable for a short hold and breathe normally.
Technique cueEnd the hold when you can no longer maintain a stable position.
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Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
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Walk or cycle gently for 3–5 minutes. Duration includes warm-up, sets and suggested rest; allow longer if needed. Let the muscles recover before another similar hard session.
Record weight, reps and effort reserve. Keep the load until you reach the top of the range in every set with the intended RIR for two sessions. Then add the smallest available increment and return to the lower end. Reduce load if you miss the minimum or lose technique. Do not add this on top of another hard session for the same muscles.
Open workout in the app →Sets and effort can change from week to week in a program. Open the session from the program to follow its stage’s guidance.
General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
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EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
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EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises and 20 work sets. Loaded squats and hinges, pushing, pulling and accessories. Tempo controls execution; it does not replace an appropriately challenging load. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workout
