# @builtbyzay on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DOJXCfHkU6C
- **Gondola URL:** https://gondola.cc/posts/34066949-builtbyzay-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/c7b539f82e.jpg
- **Posted:** 2025-09-03T16:09:35.000+00:00
- **Account Owner:** ISAIAH WASHINGTON (@builtbyzay) — https://gondola.cc/builtbyzay

## Caption

SAVE & SHARE ATHLETIC LEG DAY 🔥
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Athlete Leg Day 🏋🏾‍♂️⚡️
This workout isn’t just about building size — it’s built to develop power, stability, and strength athletes actually use on the field or court.

1. Tempo Runs (Curved Treadmill)
Control your stride + build repeat sprint ability. Helps athletes manage fatigue and maintain speed late in games.

2. Band Side Steps
Glute medius activation = better hip/knee stability. Keeps you strong in change of direction and protects against knee injuries.

3. Lateral Continuous Hops
Trains elasticity + lateral power. Builds that bounce athletes need for cuts, jumps, and quick shifts.

4. Heavy RFE Split Squat (6–8 reps)
Single-leg strength builder. Creates balance between legs, reduces imbalances, and builds force production for sprinting/jumping.

5. RFE Lateral Hop
Combines strength with reactive power. Teaches the body to absorb force and redirect it explosively.

6. Goblet Step-Up w/ Knee Drive
Trains hip drive + knee stability. Direct carryover to sprint mechanics and acceleration.

7. Single-Leg Glute Bridge
Posterior chain focus. Strengthens glutes/hamstrings to protect the low back and increase sprint power. 

#getbuilt

## Stats

- **Views:** 1,648
- **Likes:** 0
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- **Comments:** 42

## Tags

getbuilt

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