Legs
(Week 2, Focused Strength Split)Day Overview
This session replaces lunges with alternative movements to strengthen the legs and glutes without foot pain. Focus on high volume and controlled reps to build strength and hypertrophy. Exercises target all major leg muscles with emphasis on controlled tempo and muscle engagement.
Exercises
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• Bulgarian Split Squats
Stand with your back facing a bench or elevated surface. Place the top of your right foot on the bench behind you, keeping your other foot flat on the ground about two feet in front. Keep your torso upright, core engaged, and chest lifted. Lower your hips by bending your front knee until your thigh is parallel to the ground or slightly below, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the starting position. Maintain proper posture throughout, avoiding leaning forward or arching your back. Switch legs and repeat. Keep movements controlled and steady, focusing on balance and muscle engagement.
Prescribed Sets:
Perform 4 sets of 8-10 reps per leg with a slow descent (3 seconds) and explosive ascent. RPE 8-9. Keep torso upright and focus on glute and quad activation.
Working Sets:
4
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• Dumbbell Romanian Deadlift
Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip, palms facing the body. Keep your back straight and core engaged. Hinge at the hips by pushing your hips backward, lowering the dumbbells along the front of your legs while maintaining a slight bend in your knees. Keep the dumbbells close to your legs and your back flat throughout the movement. Lower until you feel a stretch in your hamstrings or until your torso is nearly parallel to the floor. To return to the starting position, drive through your hips, extend your hips forward, and stand up tall, squeezing your glutes at the top. Keep your shoulders back and chest up during the movement, and avoid rounding your back.
Prescribed Sets:
Perform 4 sets of 10-12 reps with a controlled eccentric (3 seconds), feeling stretch in hamstrings. RPE 8. Keep back flat and hinge at hips.
Working Sets:
4
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• Glute Bridge
Lie on back, knees bent, feet flat, lift hips off floor squeezing glutes.
Prescribed Sets:
Perform 3 sets of 12-15 reps with a pause at the top for 2 seconds to maximize glute activation. RPE 8. Squeeze glutes at the top and avoid hyperextending the back.
Working Sets:
3
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• Calf Raises (standing or on a step)
Stand upright with feet shoulder-width apart. For standing calf raises, keep your knees straight and lift your heels off the ground by pushing through the balls of your feet. Hold briefly at the top, then slowly lower your heels back to the starting position. When performed on a step, position the balls of your feet on the edge of the step with heels hanging off, then raise your heels as high as possible before lowering below the step level for a greater stretch. Maintain a straight back and engage your core throughout. This exercise primarily targets the calf muscles, specifically the gastrocnemius and soleus, and helps improve ankle stability and lower leg strength.
Prescribed Sets:
Perform 3 sets of 15-20 reps with a slow eccentric (3 seconds) and a quick concentric. RPE 8. Focus on full range of motion and controlled tempo.
Working Sets:
3