Workout C — Full Legs
Lower Body (Legs)
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Routine Exercises
6 itemsDumbbell Romanian Deadlift
Rest: 90s
Technical Cue: Extend the torso to 90°, do not let the leg drop back; lightly pull with the glutes and squeeze 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: 60s
Technical Cue: Push-up with the torso inclined; targets the glutes, keep the body from swaying.
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.
Calf Raise
Rest: 45s
Technical Cue: Extend the torso to 90°; squeeze hard at the top and hold.
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.
Reverse Crunch
Rest: 45s
Technical Cue: Slightly rotate the elbows on each side at the top; squeeze the upper abs.
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.
Side Crunch
Rest: 45s
Technical Cue: Slightly rotate the elbows on each side; squeeze the side obliques 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.
Lower Abs Crunch
Rest: 45s
Technical Cue: Slightly rotate the elbows on each side; squeeze the lower abs 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.