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1. Leg Press
3 sets · 8–12 reps · 150 sec rest
Keep hips against the pad, knees tracking toes and use a pain-free depth.
Technique & media ↗WEEK 2 · DAY 6
Legs B + Abs
Week 2 · lower body, calves and abs.
BEFORE YOU START
Warm-up · 8–10 minutes
5 minutes easy cardio, dynamic joint movements, then 2–3 gradual warm-up sets for your first compound exercise. Warm-up sets are not working sets.
TRAINING RULE
Leave 2–3 reps in reserve
Use controlled technique. Rest 2–3 minutes on compound lifts and 60–120 seconds on isolation exercises unless your plan says otherwise.
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2. Hip Thrust Machine
2 sets · 8–12 reps · 120 sec rest
Tuck pelvis slightly at the top and avoid arching the lower back.
Technique & media ↗🏋️
3. Standing Calf Raise
3 sets · 10–15 reps · 60 sec rest
Pause at the top and use a comfortable full stretch at the bottom.
Technique & media ↗