Intense Leg Training with No Squat :Grow you legs !

Intense Leg Training with No Squat :
Hi everyone ,in this workout we're doing legs ,the most enjoyable body part to train,well that sounds like i'am insulting you,i know that training legs ain't easy especially for people who do compound movement throughout the week,so in this routine we're specifically avoiding doing any squat ,w're just feeding you with 3 groups of 2 exercises each ,but before doing the strength training wouldn't we do some HIIT training to get you warmed up ?
Let's do that shit !

Warm up (HIIT):
In this part you can create your own routine ,starting with 20 seconds active and 10 seconds rest ,
you can do Star jumps ,Jumping lungs ,Mountain climbers ....
But if you are lazy like me ,you can follow Fitness Blender's video :
https://www.youtube.com/watch?v=OUo0QofYx28&t=1964s


Legs Strength Routine :
Group A:
Exercise One :Step ups [10 to 12 reps,5 to 6 sets ,45 seconds  to 1 minute rest]

For this use a chair or a plyometric box ,
Set 1 and 2 :Use light dumbbells ,squeeze your gluts and quads in your way up ,and down to avoid stress in you knees ,don't let yourself fall ,control the movement ,do 12 reps each side .
Set 3 to 4 :Use heavier dumbbells and do 10 reps ,now if you start to feel your shoulder and arms like out stretching ,you probably using too much weight or try to squeeze your upper back
Set 5 to 6 :Use lighter weight and do 12 reps each side

Exercise Two:Hip thrust [10 to 12 reps ,5 to 6 sets,45 seconds to 1 minute rest]

Set 1 :it's preferable to start only with the bar ,with 15 to 17 reps ,try to squeeze your gluts and quads,don't rush the movement .
Set 2 and 3:Add some weight to the bar ,do at least 12 reps with ,on the last rep squeeze all the way up and hold for 10 seconds .
Set 4 and 5:Add more weight and do 10 reps with.
Set 6:Lower the weight to a much lighter one and do 12 to 15 reps with ,always hold for 10 seconds in the last rep for maximum gains.

Note:You can in your rest period between the sets ,try to squeeze your quads and gluts MAKE THEM GROW!

Group B:
Exercise One:Calve raises [15 to 17 reps,4 to 5 sets,45 s to 1 minute rest]

Set 1 to 5:Use a medium weight and do 15 reps with ,you can stick to this weight or get a much heavier one ,the goal is to do good solid reps ,you count 1 second up and 3 seconds down when your feet are resting ,then up ,squeeze your gluts to get better control.

Exercise Two:Bulgarian split squat [10 to 15 reps,4 to 5 sets,1 to 2 minutes rest]

We're doing a pyramid with this exercise:
Set 1:Light weight ,up to 15 reps each side.
Set 2:Medium weight up to 12 reps each side.
Set 3:Heavy weight up to 10 reps each side.
Set 4:Lighter weight up to 12 reps each side.
Set 5:Just Body weight ,up to 20 reps each side.

Group C:
Exercise One:Pistol squat [5 to 10 reps,4 sets,1 minute rest]

Also we're doing a pyramid :
Set 1:Assisted pistol squat ,use a chair ,as you go down you sit on the chair then up ,or you can do it in the air ,just mid path ,squeeze your gluts and quads from the beginning to the end of the movement to avoid any stress on you knees.
Set 2:Do 8 full reps ,or the amount of reps that you can do without breaking your form.
Set 3:Do up to 10 reps each side.
Set 4:Do 5 reps each side.

Note:The pistol squat are pretty much an advanced exercise but trust me you can get used to it ,and it will become your favorite .

Exercise Two : Stiff legged deadlift [12 to 15 reps ,4 to 5 sets ,1 minute rest]

Set 1 and 2:Use medium weight ,do at least 15 reps ,remember this is a leg exercise ,try to push the bar up with your legs ,always bend you knees to get maximum involvement of your gluts ,and get the bar as close to your legs as you can.
Set 3 and 4:Add some weight ,make sure it's not too heavy for your back ,squeeze you gluts and do the movement ,8 to 10 reps.
Set 5:Lower the weight and do 15 solid reps.

Cool down (30 seconds):
1-Toe touch stretch
2-Standing Quad stretch
3-Downward dog
4-Pigeon stretch
5-Deep glut stretch
6-Supine twist stretch
7-Butterfly stretch

And we're done ,i hope you enjoyed this routine ,now you have nice and sore legs ,don't forget to drink lot's of water and eat healthy food ,see you soon .Bye.