Alpha Trainer · Workout Sheet
Ultimate Legs
Posterior chain / Glutes / Quads / Calves
Warm-up
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Weighted vest incline walk | 1 | 10 min + 5 min | — | 15% incline @ 3.0 mph, then 1.7 mph reverse walk. Men 40–60 lb vest · Women 25 lb vest |
Core activation · 3 rounds
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Lying deadbug (KB overhead) | 3 | 7 each leg | 45 s | Low back pressed into the floor. Exhale as the leg extends |
| Landmine barbell rotation | 3 | 10 each side | 45 s | Rotate from hips and mid-back. Control the return |
| Weighted side plank | 3 | 20 s each side | 45 s | Hips high, straight line, no sagging |
Main workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 01 · Seated leg curl | 3 | 10 | 90 s | Tempo 2-1-3, moderate weight. Full stretch, no bouncing |
| 02 · Hip thrust machine | 2 + 3 | 8 warm-up / 5 heavy | 120 s | Ribs down, chin tucked. 1 s squeeze at the top |
| 03 · Barbell squat | 2 + 3 | 8 warm-up / 6 heavy | 120 s | Brace hard. Sit back and down. Drive through mid-foot |
| 04 · Superset: Dumbbell RDL | 4 | 6 | 60 s | Hinge, deep hamstring stretch, dumbbells close |
| + Glute kickback machine | 4 | 8 | 60 s | Lead with the heel, hips square, squeeze at top |
| 05 · Superset: Barbell single-leg RDL | 4 | 6 each leg | 60 s | Hips square, soft knee, control the hinge |
| + Heavy sled push | 4 | 30 m down & back | 60 s | Low athletic stance, short powerful steps |
| 06 · Superset: Physioball hamstring curl | 4 | 8 | 60 s | Heels dig in, hips stay elevated |
| + Walking lunge | 4 | 20 m | 60 s | Long stride, front shin vertical, stay tall |
| 07 · Calf raise machine | 3 | 60 s | 60 s | Slow & controlled. Full stretch, hard squeeze, no bouncing |
Cool down
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Stretch | — | — | — | Long relaxed holds: hamstrings, hip flexors, glutes, calves |
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Educational information only, not medical advice. Consult your physician before starting any exercise, nutrition or supplement program. Results vary and are not guaranteed. Full disclaimer: alphatrainerhq.github.io/disclaimer