Workout  ·  Monday, September 7

Leg day

Re-entry ~65 min Prep · Lift · Cool down
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Prep

10 min

Bike

4 min · easy, just get warm
Bike4 min
Circuit ×2

Prep circuit

Seven movements, straight through, twice
MovementWorkR1R2
Cat-cow×10
90/90 hip switch×8/side
Half-kneeling hip flexor stretch30s/side
Glute bridge×15
Banded lateral walk×12/side
Dead bug×8/side
Bodyweight squat to box×10

Lift

45 min
A

Back squat

High bar, wider grip  ·  4 × 5 @ RPE 7  ·  ~185–205
  • 3 sec down, no pause, drive up
  • Stop the set if bar speed drops. No grinders.
SetRepsWeight
Ramp×8
Ramp×5
Ramp×5
Ramp×3
1×5
2×5
3×5
4×5
B

DB reverse lunge or Bulgarian split squat

3 × 8/side @ RPE 8
SetRepsWeight
1×8/side
2×8/side
3×8/side
C

Leg press or hack squat

3 × 10–12 @ RPE 8
  • This is where the volume lives today.
SetRepsWeight
110–12
210–12
310–12
D1  /  D2Alternate, 60 sec
D1

Leg curl lying or seated

3 × 10–12
SetRepsWeight
110–12
210–12
310–12
D2

Back extension

3 × 12 slow
  • Bodyweight only. No load.
SetReps
1×12 slow
2×12 slow
3×12 slow
E1  /  E2Alternate, 45 sec
E1

Standing calf raise

3 × 12–15  ·  moderate load
SetRepsWeight
112–15
212–15
312–15
E2

Pallof press

3 × 10/side
SetRepsWeight
1×10/side
2×10/side
3×10/side

Cool down

8 min
MovementHold
Couch stretch or half-kneeling hip flexor60s/side
Standing hamstring stretch45s/side
90/90 seated hip stretch45s/side
Child's pose with side reach30s/side
Supine, calves on bench6 breaths

If short on time

cut in order
  1. Calves
  2. One round off D
  3. Split squats down to 2 sets
Never cut A, C, or the prep circuit. The squat is the session, the leg press is where the volume lives, and the circuit is what makes the squat safe on a re-entry day.
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