Day 1: Squat & Lunge Day
- Squats: 4 sets of 12 reps
- Walking Lunges: 4 sets of 15 reps per leg
- Wall Sits: 3 sets - Hold for 45 seconds
- Step-Ups: 3 sets of 15 reps per leg
Day 2: Strength & Balance
- Leg Press: 4 sets of 10 reps
- Bulgarian Split Squats: 3 sets of 12 reps per leg
- Leg Extensions: 3 sets of 15 reps
- Sumo Squats: 3 sets of 12 reps
Day 3: HIIT & Power
- Box Jumps: 3 sets of 10 reps
- Jumping Squats: 3 sets of 15 reps
- High Knees: 3 sets of 30 seconds
- Burpee Tuck Jumps: 3 sets of 10 reps
Day 4: Rest & Recovery
- Light Stretching: Focus on the quadriceps
- Foam Rolling: Target thigh muscles
- Light Walking: 30 minutes at a comfortable pace
Day 5: Leg Focus & Core
- Leg Extensions: 4 sets of 12 reps
- Step-Ups: 4 sets of 15 reps per leg
- Plank: 3 sets - Hold for 1 minute
- Russian Twists: 3 sets of 20 reps
Day 6: Plyometrics & Cardio
- Box Jumps: 4 sets of 12 reps
- Lateral Jumps: 3 sets of 15 reps
- Mountain Climbers: 4 sets of 30 seconds
- Step Up Jumps: 3 sets of 10 reps per leg
Day 7: Active Recovery
- Light Jogging or Cycling: 30-45 minutes
- Yoga or Pilates: Focus on lower body stretches
- Leg Raises: 3 sets of 15 reps