SportMatchday Legs
A 45-minute leg session for field-sport athletes. Box jumps train reactive power, Bulgarian split squats and walking lunges build single-leg strength, Romanian deadlifts protect the hamstrings, Copenhagen planks strengthen the adductors, and calf raises finish the ankles.
Matchday Legs at a glance
- Level
- Intermediate
- Duration
- 45 minutes
- Exercises
- 6
- Estimated burn
- ~500 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Quads, Hamstrings, Glutes, Calves, Core
- Category
- Sport
- Made for
- Everyone
- Price
- Free
6 exercises in Matchday Legs
- 1Box Jump4 × 10
- 2Bulgarian Split Squat4 × 10
- 4 × 10
- 4 × 20
- 5Copenhagen Plank3 × 30s
- 6Bodyweight Calf Raise4 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Matchday Legs
The Copenhagen plank is the injury-prevention exercise here — start with a short lever, knee on the bench, and build up. Rest 90 seconds. Run this two or three days out from a match, never the day before; the legs need time to recover.
Matchday Legs — questions
How long does Matchday Legs take?
About 45 minutes from the first set to the last. The session contains 6 exercises and burns roughly 500 kcal for an average trainee.
What equipment do you need for Matchday Legs?
Bodyweight, plus a bar or bench for a few movements. The session is built around Box Jump, Bulgarian Split Squat, Barbell Romanian Deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Matchday Legs suitable for beginners?
Matchday Legs is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Matchday Legs work?
Quads, Hamstrings, Glutes, Calves, Core. 6 exercises, starting with Box Jump, Bulgarian Split Squat, Barbell Romanian Deadlift.
Is Matchday Legs free?
Yes. Matchday Legs is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Matchday Legs into the GymiaFit app — free, no account tricks, no paywall.
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