Legs B (Reduced Volume)

Hack squat, hip thrust and lunge session.

Duration

50–65 min

Level

Advanced

Equipment

Full gym

Exercises

6

Targets: Quads, Hamstrings, Glutes, Calves, Core

Exercises

Hack Squat
2 sets · 8-12 · 150s rest

Keep back on pad; use controlled depth.

Swap: Front Squat

Hip Thrust
2 sets · 8-12 · 120s rest

Finish with glutes; do not hyperextend your back.

Swap: Glute Bridge

Reverse Lunge
2 sets · 8-12/side · 120s rest

Step back and push through your front foot.

Swap: Supported Split Squat

Lying Leg Curl
2 sets · 10-15 · 75s rest

Keep hips supported throughout.

Swap: Seated Leg Curl

Seated Calf Raise
2 sets · 12-20 · 60s rest

Use a comfortable stretch without bouncing.

Swap: Standing Calf Raise

Pallof Press
2 sets · 10-12/side · 45s rest

Resist rotation as arms extend.

Swap: Side Plank

Reduced session volume for twice-weekly muscle-group practice. Keep 2-3 good reps in reserve and use Sunday for recovery. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.