Quick Start — Legs and Glutes
Lower Body (quick)
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Routine Exercises
6 itemsGoblet Squat
Rest: 75s
Technical Cue: Dumbbell at the chest, knees tracking over the feet, squat as deep as your spine stays neutral.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bulgarian split squat or assisted pistol.
Hip Thrust
Rest: 75s
Technical Cue: Back supported on the bench; drive the hips up squeezing the glutes and hold 1s at the top.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bulgarian split squat or assisted pistol.
45° Leg Press
Rest: 75s
Technical Cue: Feet shoulder-width; do not lock the knees at the top.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bulgarian split squat or assisted pistol.
Romanian Deadlift
Rest: 75s
Technical Cue: Slight knee bend; push the hips back keeping the back straight.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bulgarian split squat or assisted pistol.
Dumbbell Lunge
Rest: 60s
Technical Cue: Long step, upright torso; front knee aligned with the foot.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bulgarian split squat or assisted pistol.
Standing Calf Raise
Rest: 45s
Technical Cue: Full range of motion, pause at the top.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bodyweight variation with a 1s pause at the contraction.