Lower Body - Glutes, Quads & Hamstrings
Since your previous sessions focused on your shoulders, today we pivot to the lower body. This session targets muscle growth in the glutes, quads, and hamstrings through compound and isolation movements.
Warmup
(3)Stationary Bike
Pedal at a steady, moderate pace to increase your core temperature and blood flow to the legs.
Dynamic Leg Swings
Stand on one leg and swing the other leg forward and backward in a controlled motion to loosen the hips. Perform 15 swings per side.
Alternating Side Lunges
Step out to the side, sinking your hips back and down while keeping the other leg straight. Alternating sides.
Main Workout
(6)Barbell Squat
Rest the bar on your upper traps, descend until thighs are parallel to the floor, then drive back up. The 50kg weight represents the total weight of the bar and plates.
Barbell Romanian Deadlift
Hinge at your hips while keeping a slight bend in the knees, lowering the bar along your shins. Total bar weight including plates is 40kg.
Dumbbell Walking Lunge
Take a large step forward and lower your hips until both knees are bent at 90 degrees. Hold a 10kg dumbbell in each hand.
Leg Press
Sit in the machine with feet shoulder-width apart. Push the platform away using your heels. The weight of 60kg includes the sled.
Lying Leg Curl
Lie face down and curl the padded lever toward your glutes. Control the descent. Select 25kg on the weight stack.
Standing Calf Raise
Stand on the edge of a block or use a calf raise machine. Rise onto the balls of your feet. Select 30kg on the weight stack.
Cooldown
(3)Standing Quadriceps Stretch
Stand on one leg and pull your opposite heel toward your glutes. Hold for 30 seconds per leg.
Seated Hamstring Stretch
Sit on the floor with legs extended and reach forward toward your toes. Hold for 60 seconds.
Pigeon Pose
Bring one knee forward and place it behind your wrist, extending the other leg straight back to stretch the glutes. Hold for 30 seconds per side.