1

Hack Squat Machine

4 x 12

Quad hypertrophy without spinal load.

2

Dumbbell Romanian Deadlift

3 x 10-12

Targets hamstrings and glutes.

3

Goblet Squat

3 x 15

Builds quads, posture, and endurance.

4

Cable Kickbacks

3 x 15 per leg

Isolates and tones glutes.

5

Smith Machine Lunges

3 x 12 per leg

Controlled quad/glute activation.

6

Lying Leg Curl

3 x 15

Hamstring volume work.

7

Seated Calf Raise

4 x 20

Isolates soleus muscle for growth.

8

Banded Monster Walks

3 x 20 steps

Glute medius activation & hip stability.