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Legs for the Dirt

Build the leg strength and endurance you need to stay powerful on the pegs all day. Expect burning quads, stable hips, and the kind of fitness that makes the last section of a stage feel as good as the first.

robbo

Created by

robbo

Workout Breakdown

Warm-Up

1

Jump Rope

3 sets × 60s, 60s, 60s

1

Leg Swing

2 sets × 15 reps, 15 reps

1

Hip Circle

2 sets × 10 reps, 10 reps

1

Bodyweight Squat

2 sets × 15 reps, 15 reps

Attack Position Block

1

Wall Sit

4 sets × 60s, 60s, 60s, 60s

1

Squat Jump

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Unilateral Strength

1

Split Squat (Bulgarian)

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

1

Deadlift (Single-Leg Romanian)

3 sets × 10 reps, 10 reps, 10 reps

1

Lunge

3 sets × 10 reps, 10 reps, 10 reps

Endurance Finisher

4 circuits
1

Jump Rope

1 set × 45s

2

Deep Squat Hold

1 set × 30s

3

Scissor Jump Lunge

1 set × 10 reps

Cool Down

1

Quad Stretch

1 set × 40s

1

Pigeon Pose

1 set × 45s

1

Seated Hamstring Stretch

1 set × 40s

1

Hip Flexor Stretch

1 set × 40s

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