Duration: 25 minutes
A squat-focused lower day for balanced, powerful legs.
Back squats drive quad and glute strength, good mornings and reverse hyperextensions build the posterior chain and hip hinge, and banded hamstring curls and weighted calf raises finish the hamstrings and calves.
Progress: own the depth and alignment, then add weight once you top the range.
Fits the legs day of a PPL, Upper/Lower or PPLUL split.