1

Barbell Front Squat

4 x 5

Builds quad strength & core stability.

2

Sumo Deadlift

4 x 5

Targets glutes, hamstrings, and adductors.

3

Step-Ups (Heavy Dumbbells)

3 x 8 per leg

Improves unilateral leg strength & balance.

4

Leg Press (Heavy)

3 x 6-8

Adds heavy quad/glute load with less spinal stress.

5

Nordic Hamstring Curl

3 x 5

Strengthens hamstrings eccentrically—injury prevention.

6

Barbell Hip Thrust

4 x 6-8

Maximizes glute strength & power.

7

Standing Calf Raise

4 x 12

Strengthens calves for ankle and knee support.

8

Weighted Plank

3 x 30 sec

Core stability, essential for heavy lifts.