Index02 · 30m
Routine
Lower Body Strengthin 6 movements.
Three sets per movement with 60–90 sec rest between sets. Compound lifts run 10 reps and the calf raise and glute bridge run 20. Use 20 lb for the goblet squat and Romanian deadlift.
QuadsGlutesHamstringsCalves· 20 lb Dumbbell + Mat
The work
tap any lineProgress graph
Latest session
Jun 3, 2026
Difficulty
8/10
Reps
80
Top load
20 lb
Volume
400 lb-reps
Green easierRed harder
Line tracks weighted volume by date. Point color tracks session difficulty. The dotted red line is your 1-year volume goal.
Cool down · 3–5 min
- Standing Quad Stretch30 sec / side
- Figure-Four Glute Stretch30 sec / side
- Seated Hamstring Fold45 sec
- Calf Wall Stretch30 sec / side