9:41

Train

Workout plan

Day 1 · Lower Body

Coach-assigned workout with week-based progression.

6
items
W4-12
phase
5
videos

Exercises

1

Cardio Machine Warmup

Time-based prep block

W1

5 min

W2-3

5 min

W4-12

5 min

2

Shoulder Warmup

Time-based prep block

W1

3 min

W2-3

3 min

W4-12

3 min

3

Glute Bridge

Rest 90-120 sec · Warm-up 1x10-8

W1

2x10-12

W2-3

3x8-12

W4-12

4x8-12

4

Step up

Rest 90-120 sec · Warm-up 1x10-8

W1

2x10 each

W2-3

3x10 each

W4-12

3x15 each

5

Side Laying Clam Shell

Rest 60-90 sec · Warm-up 1x10-8

W1

2x8-10

W2-3

3x8-10

W4-12

3x10-12

6

Leg Extension

Rest 60 sec · Warm-up 1x10-8

W1

2x12

W2-3

3x12

W4-12

3x12