Warm‑Up (10 minutes)

Start with 5 minutes of light cardio: treadmill walking or easy stationary bike, just to raise your heart rate and warm up the lower body.
Then do dynamic leg movements: leg swings front to back & side to side, walking lunges, bodyweight squats (2 sets x 10).
This primes your joints, muscles & nervous system for the heavier work.Want to learn more about why warming up matters before a workout? Check out our article ‘The Importance of Stretching: Boost Your Daily Performance and Flexibility.

Phase 1 – Strength and  Power (25‑30 minutes)

Here’s where you build the base and add the explosive edge.

1. Back Squat (or Front Squat if preferred): 4 sets × 6‑8 reps. Heavy enough to challenge you but allow good form. This is your strength anchor.
2. Romanian Deadlift (RDL): 3 sets × 8 reps. Focus on hamstrings & glutes — the “posterior chain” that drives power. ATHLEAN-X
3. Box Jumps or Dumbbell Jump Squats: 3 sets × 8‑10 reps. Immediately after strength work, hit an explosive movement. Plyometrics like jumps build power. Wikipedia

Tip for Canadian coaches: Since you might train clients who run outdoors or do sport across seasons, emphasise quality form over chasing huge weight. When snow or cold hits, mobility matters.

Phase 2 – Endurance & Conditioning (15‑20 minutes)

Now we shift to endurance mode — legs that don’t quit.

4. Walking Lunges (with dumbbells): 2 sets × 20 steps (10 each leg).
5. Goblet Squat (moderate weight): 3 sets × 12‑15 reps. Focus on continuous movement, minimal rest (30‑45 seconds).
6. Hill Sprints or Incline Treadmill Runs: 5 rounds × 30‑45 seconds sprint / 60‑90 seconds walk. This builds leg stamina and cardiovascular endurance together. This kind of integrated strength and cardio workout is what the “hybrid athlete” leg day recommendation suggests. The Hybrid Elite

Finisher & Core (5‑10 minutes)

Finish strong:
Wall Sit: 1 set × 60 seconds (or two sets × 40 seconds) — builds isometric leg endurance.
Calf Raises: 3 sets × 20 reps (standing or on step) — don’t neglect calves!
Plank Variations: 2 sets × 45 seconds hold — stabilises your core so your legs can perform safely.

Cool‑Down & Recovery (5–10 minutes)

Stretch those quads, hamstrings, glutes and calves. Try:
‑ Hamstring stretch (seated or standing)
‑ Quad stretch (standing, holding ankle)
‑ Glute stretch (figure‑4 on floor)
Finish with a light 3‑4 minute slow walk to flush out metabolic waste.

Recovery tip: In Canadian climate it’s worth adding a hot or warm shower after outdoor training to help with muscle circulation, and ensure proper hydration and protein intake within 30‑60 minutes.

Weekly Frequency & Progression

Aim for leg day 1‑2 times per week depending on your schedule and sport demands. Overload gradually: increase weight, increase reps, reduce rest. As Gymshark notes, you should train legs 2‑3 times per week if leg strength is a priority. Gymshark
Because you’re a kickboxing coach, make sure you allow at least 48 hours before hitting legs super hard again to avoid burnout or interfering with skill/spar sessions.

Why this routine hits both power and endurance

• Power: Squats, RDLs, box jumps improve your ability to generate force (important for jumps, kicks, explosive movements).
• Endurance: Walking lunges, goblet squats high reps, hill sprints build leg stamina — meaning your legs keep performing even after fatigue sets in.
• Hybrid approach: The routine is inspired by hybrid‑athlete models which combine strength and endurance in a single session. The Hybrid Elite.
• Functionality: Strong legs aren’t just about looking good—they help you move better, avoid injuries, handle daily demands, climb outdoor steps, adapt to terrain changes.