1. Barbell Back Squat (Quads, glutes, hamstrings)
- 4 sets of 8-12 reps
- Keep your back straight, chest up, and squat down until your thighs are parallel (or lower). Push through your heels to stand back up.
2. Romanian Deadlift (Hamstrings, glutes, lower back)
- 3 sets of 10-12 reps
- Hold a barbell or dumbbells, keep a slight bend in your knees, and hinge at the hips to lower the weight. Return to standing by driving your hips forward.
3. Walking Lunges (Quads, glutes, hamstrings)
- 3 sets of 12-15 steps per leg
- Hold dumbbells at your sides, step forward, lower into a lunge, and push off to bring the back foot forward into the next lunge.
4. Leg Press (Quads, glutes)
- 3 sets of 10-12 reps
- Sit in a leg press machine, press the weight upward, and slowly bring it back down. Keep your knees aligned with your toes.
5. Bulgarian Split Squat (Quads, glutes)
- 3 sets of 10-12 reps per leg
- Place one foot behind you on a bench and the other foot forward. Lower into a squat position and press back up, focusing on the front leg.
6. Seated Hamstring Curl (Hamstrings isolation)
- 3 sets of 12-15 reps
- Use a machine to curl the weight toward you while seated. Slowly return to the starting position.
7. Standing Calf Raises (Calves)
Stand on the edge of a platform with your heels hanging off. Raise your heels as high as possible, pause, and lower slowly.
4 sets of 15-20 reps
