Legs

(Week 1, Health & Strength Split)
Back to Program

Day Overview

This day emphasizes balanced development of the lower body with attention to knee and hip health. Exercises promote strength, stability, and mobility, supporting aging resilience and agility. The focus is on controlled, full-range movements to build muscular endurance and joint stability, preparing the legs for functional activities.

Exercises

  • • Leg Press

    Sit on the leg press machine and push the platform with your legs to extend your knees.

    Prescribed Sets:

    Perform 4 sets of 10-12 reps with an RPE of 8. Use a controlled tempo, focusing on full extension and controlled flexion, avoiding locking out the knees.

    Working Sets:

    4

  • • Walking Lunges

    Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.

    Prescribed Sets:

    Perform 3 sets of 12 reps per leg with an RPE of 8. Maintain upright posture, control the movement, and focus on balance and stability.

    Working Sets:

    3

  • • seated leg curl

    seated leg curl machine

    Prescribed Sets:

    Perform 3 sets of 12-15 reps with an RPE of 7-8. Focus on slow, controlled flexion to maximize hamstring engagement.

    Working Sets:

    3

  • • Glute Kickbacks

    To perform glute kickbacks, start on all fours on a mat with your hands directly under your shoulders and knees under your hips. Engage your core to maintain a neutral spine. Keeping your knee bent at 90 degrees, lift one leg towards the ceiling, squeezing your glutes at the top of the movement. Ensure that your hips remain square to the ground and avoid arching your back. Lower your leg back to the starting position without letting it touch the ground, and repeat for the desired number of repetitions before switching to the other leg.

    Prescribed Sets:

    Perform 3 sets of 12-15 reps per leg with an RPE of 7-8. Focus on squeezing the glute at the top of each movement, maintaining control.

    Working Sets:

    3

Back to Program