Lower Body Workouts With Other

Lower-body workouts using specialty tools like boxes, medicine balls, and carries to build quad and glute capacity with clear effort targets and practical progression.
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Workout 1

6 exercises16 sets

Specialty-Tool Lower Body Strength and Power Template

Quadriceps, Glutes, Hamstrings, Trapezius, Forearms, Calves

A lower-body template built around step-ups, wall-ball squats, loaded carries, and jump variations with stable straight-set prescriptions and RIR-guided progression.

  1. 1
    Weighted Step Up
    anatomy
    1Exercise

    Weighted Step Up

    Rest 2m

    • 110 reps x 16 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Drive through the full foot on the box and control the descent to keep knee tracking stable.

  2. 2
    Wall Ball Squat Throw
    anatomy
    anatomy
    2Exercise

    Wall Ball Squat Throw

    Rest 1m 30s

    • 112 reps x 6 kgRIR 3
    • 212 reps x 6 kgRIR 2
    • 312 reps x 6 kgRIR 1

    Sit into a full squat, keep chest tall, and drive the ball with hip extension rather than low-back swing.

  3. 3
    Farmers Walk
    anatomy
    anatomy
    3Exercise

    Farmers Walk

    Rest 2m

    • 140 reps x 22 kgRIR 3
    • 240 reps x 22 kgRIR 2
    • 340 reps x 22 kgRIR 1

    Stand tall with ribs stacked over pelvis and use short, controlled steps.

  4. 4
    Box Jump
    anatomy
    anatomy
    anatomy
    4Exercise
    Box Jump

    Rest 1m 30s

    • 16 reps x 0 kgRIR 4
    • 26 reps x 0 kgRIR 3
    • 36 reps x 0 kgRIR 2

    Use a soft, quiet landing with knees tracking over toes; step down between reps.

  5. 5
    Lateral Box Jump
    anatomy
    5Exercise

    Lateral Box Jump

    Rest 1m 30s

    • 16 reps x 0 kgRIR 4
    • 26 reps x 0 kgRIR 3
    • 36 reps x 0 kgRIR 2

    Load hips before takeoff and land with knees and toes aligned to avoid valgus collapse.

  6. 6
    Wall Sit
    anatomy
    6Exercise

    Wall Sit

    Rest 1m 15s

    • 11m

    Keep back flat to the wall and thighs near parallel while maintaining calm breathing.