1. Barbell Squat
Sets & Reps: 4 × 8-10 | RIR: 2 | Tempo: 3-1-1-0
0
Rest: 2-3 min
Key Form Cue:
Keep your chest up and push your hips back as if sitting in a chair.
2. Leg Extension
Sets & Reps: 3 × 20 | RIR: 1 | Tempo: 2-1-1-0
0
Rest: 90 sec
Key Form Cue:
Squeeze your quads hard at the top for a full second.
3. Leg Curl
Sets & Reps: 3 × 20 | RIR: 1 | Tempo: 2-0-1-0
0
Rest: 90 sec
Key Form Cue:
Control the weight on the way down; don't let it just drop.
4. Calf Raises
Sets & Reps: 4 × 15-20 | RIR: 1 | Tempo: 1-1-1-0
0
Rest: 60 sec
Key Form Cue:
Pause at the very top and get a deep stretch at the bottom.
Cardio
Duration: 20-30 min
Cardio Timer:00:00
Guidance:
Aim for a challenging but sustainable intensity.