Thursday — Lower lift

This workout was updated since you last started it — the old in-progress state no longer matched and was cleared.

Training ≈64.5m / 65m budget · +14m warm+stretch ≈ 78.5m total · back to week

Hip prep · Stretch mats (location assumed)*

7 min

Leg Swings10-12 each side

Glute Bridge12-15

neutral spine

Squat + hinge (anchor) · Main-floor racks & benches (~8 racks, bench/incline)

straight sets

grab: barbell @ 155/155 lb · squat rack

Back Squat — ramp + top set2×ramp, then top set of 5 @ 155 lb

guess — brace hard, no grinding

Back Squat — back-offs6×8 @ -20% @ 155 lb

volume work on the short clock

Good Morning4×10

light bar, braced hinge

Lower circuit A — DB · Main dumbbell rack

5 rounds · rest 45s

grab: dumbbells @ 50/45 lb

Goblet Squat5×10-12 @ 50 lb

guess

DB Romanian Deadlift5×10-12 @ 45 lb

guess — long hamstrings, flat back

DB Reverse Lunge5×8 each leg

glute-forward lunge

Lower machines — one at a time · Machine floor

straight sets

grab: leg press · leg curl machine · standing calf machine

Leg Press5×10-15 @ 270 lb

guess

Lying Leg Curl5×10-15

Standing Calf Raise5×12-15

Stretch · Stretch mats (location assumed)*

7 min

Couch Stretch60s each side

Hamstring Stretch45s each side

90/90 Hip Stretch60s each side

Session from earlier