Legs
(Week 2, Health & Strength Split)Day Overview
This session targets overall lower body strength and endurance, emphasizing controlled movements to support joint health and stability. The focus is on mechanical tension through compound lifts and isolation to reinforce muscular balance and support aging. The exercises are ordered to maximize fatigue management and stimulus, with a mix of squats, hip work, and calf engagement.
Exercises
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• 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 on the first set, progressing to RPE 9 on the last. Focus on controlled descent and explosive drive upward, maintaining proper form to protect joints and maximize mechanical tension.
Working Sets:
4
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• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Keep a steady tempo, emphasizing full range of motion and controlled eccentric to enhance muscular endurance and joint stability.
Working Sets:
3
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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 3 sets of 8-10 reps with an RPE of 8. Focus on hip hinge mechanics, maintaining a neutral spine and feeling the stretch in hamstrings and glutes.
Working Sets:
3
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• seated calf raise
seated calf raise machine
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Pause briefly at the top to maximize calf engagement and promote ankle stability.
Working Sets:
3
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• Glute Kickback Machine
To perform the glute kickback on the machine, start by adjusting the machine to fit your height. Position yourself facing the machine with your knees on the padded platform and your feet resting on the footrest. Secure your knees under the padded lever. Begin the exercise by extending one leg straight back, keeping your knee slightly bent and your foot flexed. Focus on squeezing your glutes at the top of the movement. Slowly return to the starting position without letting the weight rest completely. Repeat for the desired number of repetitions before switching to the other leg. Maintain a neutral spine throughout the movement and avoid arching your back.
Prescribed Sets:
Perform 3 sets of 12 reps per leg with an RPE of 8. Focus on controlled movement and squeezing glutes at the top to support hip stability and strength.
Working Sets:
3