Legs
(Week 7, Health & Strength Split)Day Overview
This leg day emphasizes strength and stability with controlled, high-tension movements to support joint health and functional mobility. Exercises are selected to target all major leg muscles while promoting balance and resilience for aging.
Exercises
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• Safety Bar Squat
Squat using safety squat bar (cambers forward).
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8, using a slow descent (3 seconds) and controlled ascent to maximize tension and joint safety.
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:
Complete 4 sets of 10-12 reps with an RPE of 8, focusing on a controlled 2-3 second eccentric and explosive but controlled concentric movement.
Working Sets:
4
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• seated leg curl
seated leg curl machine
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 7-8, emphasizing slow, controlled hamstring engagement to support knee health.
Working Sets:
3
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• Calf Raises (Calf Raise Machine)
Stand upright on the calf raise machine with your shoulders under the pads and the balls of your feet on the platform. Keep your legs straight but not locked at the knees. Push through the balls of your feet to raise your heels as high as possible, squeezing your calf muscles at the top. Lower your heels slowly back to the starting position, maintaining control throughout the movement. Keep your core engaged and avoid bouncing or using momentum to lift.
Prescribed Sets:
Execute 3 sets of 15-20 reps with an RPE of 7, lifting slowly (2-3 seconds) to promote ankle stability and calf strength.
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 12-15 reps per leg with an RPE of 7-8, focusing on controlled hip extension to strengthen glutes and hip stability.
Working Sets:
3