TUE · AUG 18 · 55–60 minutes

Leg Power + Ankle Mobility

Attack every broad jump with intent, own the two-second pause on the front squat, and finish by building stronger, more usable ankles.

+175WORKOUT XP

Lower-Body Prep

2 rounds · Move steadily through all four movements

Bodyweight Squat10 reps
Sit between your feet to a controlled depth, then push the floor away to stand.
Reverse Lunge6 reps each leg
Step backward under control and drive through the front foot to return to standing.
Ankle Rocker10 reps each side
Drive your knee forward over the middle toes while keeping your heel firmly planted.
Pogos20 reps
Bounce quickly from the ankles with nearly straight knees and quiet ground contacts.

4 sets · 60 seconds after each set

Standing Broad Jump3 reps
Jump for distance, stick the landing, and reset completely before every rep.

5 sets · 2 minutes after each set

Pause Front Squat4 reps
Pause for two seconds at the bottom, stay upright, and drive up without bouncing.

4 sets · 90 seconds after each set

Barbell Romanian Deadlift8 reps
Push your hips backward, keep the bar close, and stop when your hamstrings are fully loaded.

3 sets · 75 seconds after each set

Dumbbell Reverse Lunge8 reps each leg
Step backward under control and drive through the front foot to stand.

3 rounds · 45 seconds after each round

Single-Leg Calf Raise15 reps each leg
Pause at the top and lower slowly through the full range.
Tibialis Raise20 reps
Keep your heels planted and raise your toes as high as possible.
Knee-Over-Toe Ankle Rock10 slow reps each side
Drive your knee forward while keeping your heel firmly planted.

INFOGRAPHIC WORKOUT SHEET

The same full session in one glance—built to keep open beside the rack.