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Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Core + Conditioning + Mobility
90/90 Breathing w/ Reach (2 rounds × 4–6 breaths) → 1 easy practice round of minutes 1–3.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
Leg Day B (Hard Day)
90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift.
Upper Body Push + Delts
90/90 breathing (1–2 rounds) → shoulder circles (10 each) → band pull‑aparts (2 × 12) → 1–2 warm-up sets for the first lift.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
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Leg Day A - Thrust + Abduct
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds × 4–6 breaths) → hip hinge patterning (8 reps) → 1–2 warm-up sets for the first lift.
Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Cardio & Core Finisher
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Cardio & Lower Body Finisher
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Cardio & Lower Body Finisher
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Cardio - Walk & Core Finisher
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Exercises
Dumbbell Static Reverse Lunge
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back legDumbbell RDLs
Setup - Stand with your feet shoulder width apart and hold a dumbbell in each hand Movement - Hinge your hips back, with a slight bend in your knees, pushing all the weight through your heels - As you hinge the dumbbells should travel straight down along your thighs, close to your body - Lower the dumbbells until you feel a stretch in your glutes and hamstrings - Push through your heels and use your glutes and hamstrings to reverse the movement. Drive your hips forward to return to the starting positionWeighted Hyper Extensions
Setup - Position yourself on a back extension machine with your hips resting against the pad. Your hips should be at the edge of the pad, allowing you to bend forward at the waist - Adjust foot pads so that your feet are securely help in place. Position your feet so that your toes are pointing straight ahead - Have a dumbbell resting in front of you Movement - Begin with your upper body in a slightly flexed position, where your torso is lowered, and your glutes and lower back are engaged. Your spine should remain in a neutral position - Grip the dumbbell with both hands and begin to rise from the lowered position. Your arms should be kept straight. Focus on extending the hips. Imagine trying to squeeze your glutes to lift your torso upward - Raise your torso in a controlled motion. For more glute and hamstring focused, round your upper body and tuck your chin. For more lower back focused keep your body in a straight line. Squeeze your glutes as hard as possible at the top of the movement - Slowly lower your torso back down to the starting positionBanded Hip Thrust with Abduction
Setup - Place a resistance band around your legs, just above your knees - Lie on the ground with your back flat against the floor. Bend your legs and press your feet flat onto the floor - Place your hands face down on the floor beside you Movement - Start by driving through your heels to push your hips upward - As you raise your hips, squeeze your glutes and core to lift your pelvis towards the ceiling - At the top of the movement, your body should form a straight line from your shoulders to your knees. Push your knees outwards against the resistance of the band - Lower your hips back down slowly, maintaining tension in the bandBanded Crab Walk
Setup - Loop a resistance band around your legs - Stand tall with your feet shoulder width apart, ensuring that there is some tension in the band - Slightly bend your knees into a half squat position Movement - Step to the side with your right foot, keeping tension in the band. Ensure that your feet remain apart, resisting the pull of the band - As you step to the right, your left leg follows and then from the left foot you step to the right and repeat