💪 Bodyweight Lower Body Strength & Mass

** Weighted vest is encouraged but not required. This functional lower-body workout is built for those who need real-world strength and endurance—military, first responders, construction workers, nurses, and anyone whose job demands long hours on their feet. It’s designed to develop power, stability, and injury resistance so you can move efficiently, stay strong under stress, and handle physically demanding tasks. Muscles Targeted: ✅ Quads – Step-ups, squat jumps, and Bulgarian split squats develop explosive power and endurance. ✅ Glutes – Bulgarian split squats, RDLs, and glute bridges build strength for stability, balance, and force production. ✅ Hamstrings – RDLs and broad jumps enhance posterior chain power and reduce injury risk. ✅ Calves – Calf raises and squat jumps improve ankle stability and endurance. ✅ Core – RDLs, step-ups, and Bulgarian split squats engage core stabilizers for better balance and injury prevention. Workout Benefits: 🔥 Explosive Power – Squat jumps and broad jumps build fast-twitch muscle fibers for dynamic movements. 🔥 Strength & Stability – Step-ups and Bulgarian split squats improve unilateral strength and knee stability. 🔥 Injury Prevention – Glute bridges and calf raises reinforce often-overlooked muscle groups to protect joints. 🔥 Functional Endurance – This workout trains your legs to last through long shifts, rucks, and high-intensity tasks. The Workhorse Leg Day Warm-Up (1 min each): • Frankenstein Walks • Slow & Controlled Mountain Climbers • Alternating RDLs Strength & Stability (3 sets each): • Step-Ups (15 reps per leg) • Bulgarian Split Squats (15 reps per leg) Power & Explosiveness: • Squat Jumps (3x1 min max reps) • Walking Lunges & Broad Jumps (25m each x 4 rounds) Cool-Down & Injury Prevention: • Glute Bridges (3x10 reps, 3-sec hold) • Calf Raises (3x Max Reps)