Legs (Second Session)
(Week 3, Health & Strength Split)Day Overview
This session reinforces leg strength and mobility, emphasizing controlled loading and stability. The focus on posterior chain and quad development supports functional movement, agility, and aging resilience. Slight load progression and volume help stimulate hypertrophy while maintaining joint safety.
Exercises
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• Romanian Deadlift
Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Use a barbell or trap bar, maintaining a flat back and engaging hamstrings and glutes throughout the movement for posterior chain strength.
Working Sets:
4
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• 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:
Complete 3 sets of 12 reps per leg with an RPE of 8. Focus on controlled steps, knee alignment, and balance to promote stability and mobility.
Working Sets:
3
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• Seated Calf Raises
Sit on the calf raise machine with your feet positioned on the foot platform, ensuring the balls of your feet are supported. Place your thighs under the padded lever. Push through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top. Slowly lower your heels back down to the starting position, feeling the stretch in your calves. Keep your knees stationary throughout the movement, and avoid using momentum by controlling the movement with your calf muscles.
Prescribed Sets:
Perform 3 sets of 15 reps with an RPE of 8. Focus on full stretch and contraction, maintaining slow tempo for calf health and ankle stability.
Working Sets:
3
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• Hip Abduction Machine
To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.
Prescribed Sets:
Execute 3 sets of 12 reps with an RPE of 8. Focus on controlled movement to strengthen hip abductors, supporting hip stability and gait.
Working Sets:
3
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• 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 reps per leg with an RPE of 8. Emphasize slow, controlled activation of glutes to support hip health and stability.
Working Sets:
3