PPL — Legs
Pistol, posterior chain, single-leg work and mobility
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Routine Exercises
9 itemsPistol Squat
Rest: 120s
Technical Cue: Main skill — do it first. Go down only as far as comfortable.
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.
Glute Drive (machine)
Rest: 90s
Technical Cue: Posterior chain. Replaces the RDL. Start with 40–50 kg; if 12 reps are clean, add load on the next set. Hold 1 s at the top, lower under control.
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.
Bulgarian Split Squat (light dumbbells)
Rest: 90s
Technical Cue: Single-leg work. 2–3 sets. Upright torso, front knee does not pass the toes.
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.
Lying Leg Curl
Rest: 75s
Technical Cue: Hamstring curl. It used to be 30 reps: cut to 12, raise the load or slow the tempo (3 s down).
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.
Leg Extension
Rest: 75s
Technical Cue: Quadriceps. It used to be 30 reps: cut to 12. Slow lowering phase.
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.
Reverse Nordic Curl
Rest: 60s
Technical Cue: Mobility — finish with this. Knee on a pad, lean the torso back.
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 Abduction (machine)
Rest: 60s
Technical Cue: Optional. After the main work. Push the knees out under control, no torso swinging.
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 Adduction (machine)
Rest: 60s
Technical Cue: Optional. After the abductor. Close the legs under control and return slowly; no momentum.
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.
Rotary Calf Raise
Rest: 45s
Technical Cue: Accessory. 2–3 sets. At the end, if you have energy left.
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.