Leg Day - Glute & Quadriceps Focus
Following your push-pull-legs split, this session targets the lower body with an emphasis on knee and hip extension. We use a high-stability, low-volume approach with 2 sets of 8 reps to maximize mechanical tension and muscle growth.
Warmup
(4)Stationary Bike
Pedal at a moderate pace (50-60% Max HR) to increase core temperature and blood flow to the lower body.
Dynamic Leg Swings
Hold onto a stable rack. Swing your leg forward and backward in a controlled manner, then side to side.
Light Leg Extension
Perform very light sets to lubricate the knee joint. Focus on the mind-muscle connection.
Light Leg Curl
Perform very light sets to prepare the hamstrings for knee flexion movements.
Main Workout
(6)Barbell Back Squat
Rest the barbell on your upper traps. With feet shoulder-width apart, squat down until thighs are parallel to the floor, then drive upward. Keep your torso stable.
Leg Extension
Sit in the machine with the pad against your lower shins. Extend your legs fully, hold the contraction for 1 second, and lower under control.
Barbell Hip Thrust
Rest your upper back against a bench with the barbell over your hips. Drive your heels into the ground to lift your hips until they are level with your knees.
Lying Leg Curl
Lie prone on the machine. Curl the weight toward your glutes by flexing your knees, then lower the weight slowly for a 3-second eccentric phase.
Machine Hip Adduction
Sit in the adductor machine. Squeeze your thighs together to target the inner leg muscles, then control the weight as the legs open back out.
Standing Calf Raise
Stand on the edge of a platform. Rise up onto your toes as high as possible, then lower your heels below the platform for a deep stretch.
Cooldown
(3)Static Quad Stretch
Standing on one leg, pull your other heel toward your glute. Hold for 30 seconds per side.
Seated Hamstring Stretch
Sit with one leg extended and reach toward your toes. Hold for 30 seconds per side.
Glute Pigeon Stretch
From a plank position, bring one knee forward behind your wrist and lower your hips. Hold for 30 seconds per side.