Monday - Legs and Calves

Lie face down on a leg curl machine with your legs extended and the pad resting just above your ankles. Keep your hips pressed into the bench and grip the handles for stability if available. Flex your knees to curl the weight upward by bringing your heels toward your glutes, squeezing your hamstrings at the top. Slowly lower the weight back to the starting position with control, maintaining tension in the hamstrings throughout the movement. Keep your hips stationary and avoid using momentum to ensure proper engagement of the hamstring muscles.

Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keep your legs straight or with a slight bend in the knees, maintaining a neutral spine throughout. Hinge at the hips by pushing your hips back, lowering the weight along the front of your legs while keeping your back flat and chest up. Lower until you feel a stretch in your hamstrings, then drive through your hips to return to the starting position. Keep the movement controlled and avoid rounding your back. Focus on engaging your hamstrings and glutes during the lift.

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.

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.

Use a cable to perform a lateral raise, targeting the side deltoids.

Sit on a leg extension machine with your back pressed against the pad and your ankles positioned behind the padded lever. Grip the handles for stability if available. Keep your torso upright and core engaged. Slowly extend your legs by straightening your knees until your legs are fully extended but not locked out. Pause briefly at the top of the movement, then control the descent back to the starting position. Maintain a controlled tempo throughout to maximize engagement and reduce injury risk.

Stand on a resistance band with feet hip-width apart, holding the band handles or ends with an overhand grip. Keep your legs slightly bent at the knees and hinge at the hips, pushing your hips back while maintaining a straight back. Lower the torso until you feel a stretch in the hamstrings, keeping the bar or band close to your legs. Engage your glutes and hamstrings to return to the starting position by driving your hips forward. Keep your core tight and shoulders back throughout the movement. Maintain a neutral spine and avoid rounding your back.

Stand upright on one foot with the other foot slightly raised off the ground. Keep your core engaged and maintain a slight bend in the knee of the standing leg. Push through the ball of your foot to raise your heel as high as possible, squeezing the calf muscle at the top. Lower your heel back down in a controlled manner until your foot is flat, then repeat. Keep your movements smooth and controlled throughout, avoiding bouncing. Switch legs after completing the desired reps.