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    Sprint Prep Legs

    Sprint Prep Legs

    Glutes & Legs
    Intermediate
    3 routines

    Intermediate sprint-prep lower-body plan: hinge and hip extension power, unilateral control, and knee-drive step-ups. Builds posterior-chain strength, elastic stiffness, and sprint-specific mechanics. 45–60 minutes.

    Routines

    Day 1 — Posterior Chain Power

    Hinge strength and hip extension focus with knee-drive step-ups to support acceleration.

    Intermediate
    43 mins
    125 Kcal
    Barbell Sumo Deadlift

    Barbell Sumo Deadlift

    4 sets
    5 reps
    120s rest
    Dumbbell Romanian Deadlift

    Dumbbell Romanian Deadlift

    3 sets
    8 reps
    90s rest
    Barbell Hip Thrust

    Barbell Hip Thrust

    3 sets
    8 reps
    90s rest
    Dumbbell Step-up with Knee Raise

    Dumbbell Step-up with Knee Raise

    3 sets
    8 reps
    60s rest
    Lateral Step-up with Knee Drive

    Lateral Step-up with Knee Drive

    3 sets
    8 reps
    60s rest
    Barbell Hip Thrust with Resistance Band

    Barbell Hip Thrust with Resistance Band

    2 sets
    12 reps
    75s rest

    Day 2 — Squat Strength & Unilateral Balance

    Squat pattern for force, then single-leg progression and step-ups for stability and sprint carryover.

    Intermediate
    39 mins
    123 Kcal
    Barbell High Bar Squat

    Barbell High Bar Squat

    4 sets
    5 reps
    120s rest
    Walking Lunge

    Walking Lunge

    3 sets
    12 reps
    75s rest
    Dumbbell Step-Up

    Dumbbell Step-Up

    3 sets
    10 reps
    60s rest
    Single Leg Step Up on Bench

    Single Leg Step Up on Bench

    3 sets
    8 reps
    60s rest
    Dumbbell Romanian Deadlift

    Dumbbell Romanian Deadlift

    2 sets
    10 reps
    75s rest
    Barbell Hip Thrust

    Barbell Hip Thrust

    2 sets
    10 reps
    75s rest

    Day 3 — Acceleration Finishers

    Hinge and thrust top-up with mixed knee-drive step-ups to groove sprint mechanics under fatigue.

    Intermediate
    38 mins
    107 Kcal
    Dumbbell Romanian Deadlift

    Dumbbell Romanian Deadlift

    3 sets
    8 reps
    90s rest
    Barbell Hip Thrust

    Barbell Hip Thrust

    3 sets
    8 reps
    90s rest
    Barbell Knee Raise Step-up

    Barbell Knee Raise Step-up

    3 sets
    8 reps
    60s rest
    Dumbbell Step-up with Knee Raise

    Dumbbell Step-up with Knee Raise

    2 sets
    8 reps
    60s rest
    Lateral Step-up with Knee Drive

    Lateral Step-up with Knee Drive

    2 sets
    8 reps
    60s rest
    Barbell Sumo Deadlift

    Barbell Sumo Deadlift

    3 sets
    5 reps
    120s rest
    Back to Glutes & Legs

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