Exercises

Your six-exercise strength session.

  1. Hip thrust (machine or bar)

    3 sets × 8–12 reps

    Activate and strengthen glutes while fresh

  2. Split squat (static lunge)

    3 sets × 8–12 reps each leg

    Requires balance, coordination and hip stability

  3. Romanian deadlift (RDL)

    3 sets × 8–12 reps

    Develop hamstrings, glutes and hip-hinge strength

  4. Overhead press

    3 sets × 6–8 reps with weight

    Upper-body work gives legs some recovery

  5. Single-leg hamstring curl (machine)

    3 sets × 8–12 reps each leg

    Isolate hamstrings after compound exercises

  6. Double leg calf raises

    3 sets × 12 reps with weight

    Least technically demanding; ideal to finish