Legs
(Week 5, Health & Strength Split)Day Overview
This session targets overall lower body strength and stability, emphasizing controlled movements to support joint health and muscular endurance. Exercises are selected to promote balanced development and functional strength, with a focus on mechanical tension and proper form to prevent injury and support aging.
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, gradually increasing to RPE 10 on the last set. Focus on controlled descent and explosive drive upward, maintaining proper form to protect your knees and hips. Use a moderate weight to ensure quality reps and full range of motion.
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 your feet shoulder-width apart and control the eccentric phase, pausing briefly at the bottom before pressing up. This promotes mechanical tension 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 hinging at the hips, keeping your back flat, and feeling the stretch in your hamstrings. Use a moderate weight to reinforce posterior chain strength and mobility.
Working Sets:
3
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• Standing Toe Raise
Stand upright with feet hip-width apart, keeping your legs straight but not locked. Raise your heels off the ground by pushing through the balls of your feet, lifting your heels as high as possible while maintaining balance. Hold briefly at the top, then slowly lower your heels back to the starting position. Keep your core engaged and avoid using momentum; focus on controlled movement. To increase difficulty, perform on one foot or add resistance with a dumbbell or 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, emphasizing slow, controlled movements to support ankle stability and muscular endurance.
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 extension and squeezing the glute at the top, promoting hip stability and muscular balance.
Working Sets:
3