Duration: 53 minutes
A lower-body gym routine built on machines. The machines guide the movement, so you can push hard on your legs with good control.
The session opens with a short circuit to prepare the hips, glutes, hamstrings and core. The main work starts heavy with the seated leg press, then moves to the leg extension for the quads, the leg curl for the hamstrings, the hip abduction and adduction machines for the outer and inner thighs, and Roman chair back extensions for the lower back. A short stretching circuit for the hamstrings, quads and hips closes the session.
Pick a weight you can lift for the bottom of the rep range with good form. When you reach the top of the range on every set, add a little weight next time.