June Legs Mon-Wed-Thurs

COAST DIVERS – LEG INTENSITY (LEVEL 2 – JUNE UPGRADE)

Focus: Glutes | Quads | Calves

Time: 15 Minutes

Format: 3 Rounds | 5 Moves | 45 sec work / 15 sec rest

1. Weighted Sumo Pulse + Jump Combo

  1. Hold a kettlebell or dumbbell at chest level.
  2. Pulse in the low sumo squat for 3 counts, then explode upward into a vertical jump.
  3. Land softly, drop back into pulses, and repeat.
  4. Targets inner thighs, glutes, and adds plyo power.

2. Bulgarian Split Squat with Pause at Bottom

  1. Back foot elevated on a bench.
  2. Lower slowly and pause for 2 seconds at the bottom before pressing back up.
  3. Use dumbbells for added intensity.
  4. Switch legs at ~22 sec.
  5. Increases glute and quad time under tension.

3. Wall Sit with Alternating Heel Raises

  1. Sit flat against a wall, thighs parallel.
  2. Alternate heel lifts (left up, then right up) every few seconds—don’t rest both heels down at the same time.
  3. Core, quads, and calves burn under constant instability.

4. Dumbbell Curtsy to Side Lunge Combo

  1. Hold dumbbells at sides.
  2. Curtsy lunge (leg behind), step out immediately into a deep side lunge, then return to standing.
  3. Alternate sides.
  4. Targets glutes, adductors, and quads in multiple planes.

5. Weighted Single-Leg Calf Raises on Platform

  1. Stand on one leg on a small step/plate with a dumbbell in the opposite hand.
  2. Perform slow, full-range calf raises—drop heel below platform, then lift and pause at top.
  3. Switch legs halfway.
  4. Adds greater ankle flexion and balance demand.



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