Legs
(Week 3, Health & Strength Split)Day Overview
This session emphasizes posterior chain and quad development with a focus on stability and controlled loading. The exercises promote strength, balance, and mobility, supporting aging resilience and nimbleness. Volume is maintained to reinforce technique, with slight load progression to stimulate hypertrophy without risking overtraining.
Exercises
-
• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Use a safety squat bar or regular barbell, focusing on controlled descent and explosive but controlled ascent. Engage core and glutes to support spinal health and stability.
Working Sets:
4
-
• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
Complete 3 sets of 10-12 reps with an RPE of 8. Focus on full range of motion and controlled tempo to maximize muscle engagement and joint safety.
Working Sets:
3
-
• seated leg curl
seated leg curl machine
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Emphasize slow, controlled movement to target hamstrings and improve knee stability.
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:
Complete 3 sets of 12 reps per leg with an RPE of 8. Maintain controlled movement to activate glutes and improve hip stability.
Working Sets:
3