(Legs Workout)

 

Leg Day: Posterior-Chain Focused 🍑
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1. Glute-Focused Romanian Deadlifts - 4 x 8-10 (*note: maintain neutral spine, angle toes out, squeeze glutes on concentric)
2. Single-Leg Hamstring-Focused Hip-thrusts - 4 x 10-12 (barbell preferred; the bigger dumbbells were more difficult to use for me)
3. START: High-Bar Squats - 4 x 7-9
4. Mermaid Hamstring Curls - 2 x 10-12, 3 x 18-20
5. Single-Leg Pause-Rep Calf Raises - 2 x 10-12, 3 x 18-20

Notes:
High-Bar Squats first, rest in order. 2-3 min rests. One very light warm-up set each exercise before the sets above. Work up to heaviest weight by 2nd/3rd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 2, 4, 5, to failure)