This is the little beauty of a leg workout that I have been doing to get flexible and strong in weird ranges of motion for capoeira. Not much equipment is needed to do this leg workout and you can even do without the leg extension if one is not available, but that is for another time and place!

Exercises Sets x Reps - Rest

A1 Leg extensions 4×10-120

A2 One Leg Squats 4×10-120

B1 Sprinter Leg Curls 4×10-120

B2 Lunge Squat Lunge 4×10-120

C1 4 Corner Jumps 4x 1 minute

C2 Squat Calf Raise 4×10

Leg extensions - No need for a description

One Legged Squats - Hold onto the smith machine or something else stable to start with. Extend one leg out in front of you and sit back on the other working leg. Your foot will be flat on the working leg. Go all the way down for this leg workout. Your heel should touch your hamstrings. Stand all the way back up and do both legs.

Sprinter Leg Curls - You may require a partner for these. You can also hook your heels under something stationary. You will kneel on a matt with your hips forward so that you look like the letter L. From there you lean forward and then pull yourself back using only your hamstrings for this workout. Alternately you can go all the way to the floor and do a half pushup and then let the hamstrings take over for the rest of the pull.

Lunge Squat Lunge - Do a backstep lunge, come forward and then drop into a squat. Now go back on the opposite leg and then forward to another squat. That is one rep. This is a killer leg workout for the quads as well as the hamstrings if you go deep on everything.

Four Corner Jumps - Stay on your toes and jump side-to-side and front to back. It works the calfs and you can also do them jumping jack style….here is where is gets juicy…you do these for time not reps and then go right to...

Squatting Calf Raises - This is just your bodyweight for this lower part of the leg workout. Squat down and moving only your ankles, raise up your bodyweight. Just like on the sitting calf raise machine. Soon as you finish, go right back to the four corner jumps!

That is it for my athletic leg workout, hope you like it and have fun.