WorkoutsLeg Day
Leg Day
A lower-body strength session built around unilateral control, lateral movement, and hip strength. Complete the work with quality, then use the remaining time to recover before the next round.
Equipment
— No equipment
E4MOM · 20' total
5 rounds — 4' per interval
Pistol
Jumping Lunge
Squat Jump
Score = Total rounds
The workout
E4MOM · 20' total
5 rounds — 4' per interval
on the minute
8 Pistol
16 Jumping Lunge
10 Squat Jump
Coach note — Complete the 3 exercises with quality, then rest for the remainder of the 4-minute window.
Scoring
The score is the number of completed rounds.
Run it in Everground
Leg Day is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Jumping Lunge
- Pistol
- Squat Jump
Equipment
— No equipment
E4MOM · 20' total
5 rounds — 4' per interval
Reverse Lunge
Air Squat
Squat Jump
Score = Total rounds
The workout
E4MOM · 20' total
5 rounds — 4' per interval
on the minute
16 Reverse Lunge
16 Air Squat
6 Squat Jump
Coach note — Complete the 3 exercises with quality, then rest for the remainder of the 4-minute window.
Scoring
The score is the number of completed rounds.
Run it in Everground
Leg Day is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Air Squat
- Reverse Lunge
- Squat Jump
More workouts
For time
3 MOVEMENTS · 2 VARIANTS
Single Side
A unilateral strength and balance session built to expose differences between sides. Move with control, own every position, and prioritize quality over speed.
Pistol · Reverse Lunge · Side Plank
No equipment required
15' E3MOM
3 MOVEMENTS · 3 VARIANTS
Bar Cycle
A structured barbell cycling session that links the clean, squat, and overhead drive into repeatable intervals. Move smoothly through the bar and earn your recovery before the next round begins.
Front Squat · Power Clean · Push Jerk
Equipment: Barbell
20' EMOM
4 MOVEMENTS · 2 VARIANTS
Core Control
A deliberate core session built around flexion, anti-extension, lateral stability, and static holds. No rushing — the goal is to stay controlled from the first minute to the last.
Hollow Hold · Hollow Rock · Side Plank · V-Up
No equipment required