For leg day, the ideal is to do dynamic mobility focused on the hips, ankles, knees and spine, to perform better and avoid discomfort. I leave you a simple routine (8–12 min) that works very well 👇 ⸻ 🔥 Pre leg day mobility 1️⃣ Ankles (key for squats) • Ankle bend against the wall 2×10 per side • Ankle Circles 10–15 a side 2️⃣ Hips • Hip Circles (CARs) 6-8 slow on a side • 90/90 dynamic 8-10 reps • Leg swings (forward/back and side) 10–12 a side 3️⃣ Glute activation • Glute Bridge 2×12–15 • Side walk with band (if you have) 10–12 paces per side 4️⃣ Knees • Deep Squat with Soft Bounce 8–10 reps • Terminal Knee Extension (TKE) with Bandage (optional) 12–15 a side 5️⃣ Column • Cat–Cow 8–10 reps • Chest rotations in quadrupedia 6-8 a side ⸻ ⚠️ Quick tips • Avoid long static stretches before training • Everything should feel fluid, not pain • If you do heavy squats → give more time to your ankles and hips • If it is femoral day → add good mornings livianos or hinge drills #fyp #viral #motivation #Fitness #gym 🍑🏋🏼‍♀️ - @alina.tv93