My/Exercise/Body/Plan/D2-Lower-Body
Sunday — Day 2: Lower Body
- Allow roughly 50–70 minutes for lifting and warm-ups. Warm up and choose loads per My/Exercise/Body/Plan, and finish with My/Exercise/Body/Plan/Mobility-Circuit if time allows.
Back squat: 3 work sets of 6–8 reps
Back Squat
- Practice a loaded squat that develops leg strength while maintaining a stable trunk.
Setup
- Set the rack hooks just below shoulder height and the safety bars below the bottom of your squat. Center the bar across the upper back, grip it securely, stand to unrack it, and take a short step back.
Practice
- Brace your trunk, keep the whole foot planted, and bend hips and knees together. Lower through the deepest comfortable range you can control, then push the floor away to stand. Let your knees track in the direction of your toes.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Reduce the load or depth if your heels lift or your trunk position changes abruptly. A light goblet squat is a way to practice the pattern; the leg press below is a machine alternative.
Sources
- Alternative: use a leg press if its setup permits a more comfortable controlled range.
Leg Press
- Practice extending the hips and knees against resistance with the torso supported by a machine.
Setup
- Adjust the seat so your back and pelvis stay supported, your heels sit flat on the plate, and the starting knee bend is comfortable. Hold the machine's handles and brace your trunk.
Practice
- Press the platform away smoothly, stopping before the knees lock. Lower under control while keeping the pelvis against the pad. End the descent before the thighs compress your torso or the lower back rounds off the support.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Use less weight or a shorter range if your pelvis lifts. Check the release and safety stops with a light load before beginning a sled-style machine; machine mechanisms differ.
Sources
Romanian deadlift: 2 sets of 6–10 reps
Romanian Deadlift
- Practice a loaded hip hinge that develops the hamstrings and glutes through controlled lowering and standing.
Setup
- Begin standing with the bar or dumbbells in front of the thighs, feet about hip width apart, and knees slightly bent. Keep the weights close to the legs.
Practice
- Push your hips backward as your torso inclines forward. Keep the knee bend modest and the spine steady. Stop when you feel hamstring tension and before your back position changes, then drive the feet into the floor and bring the hips forward to stand tall.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- The weights need not reach the floor. Turning the movement into a deep squat or reaching lower by rounding the back changes the exercise. Practice an unloaded hip hinge or use lighter dumbbells to learn it.
Sources
- Alternative: a trap-bar deadlift. Choose one hinge for this session.
Trap-Bar Deadlift
- Practice lifting a load from the floor with coordinated hip and knee extension.
Setup
- Stand in the center of the hex bar with feet about shoulder width apart. Bend at hips and knees to grasp the middle of both handles, with straight arms and feet flat.
Practice
- Brace before the lift. Push into the floor and extend hips and knees together to stand tall. Keep the load balanced and the back position steady. Lower both sides to the floor under control, then reset before the next repetition.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Keep the same handle height between sessions when tracking progress. High handles shorten the range; a lighter load is another way to learn the lift. Avoid jerking the bar, letting the hips shoot upward before the shoulders, or leaning back at the top.
Sources
Seated cable row: 2 sets of 8–10 reps
Seated Cable Row
- Practice pulling a cable handle toward the torso while keeping the trunk steady.
Setup
- Sit tall with feet supported, knees slightly bent, and a secure grip on the handle. Begin with arms extended and the cable already under light tension.
Practice
- Pull the elbows back close to the ribs until the handle reaches the abdomen. Pause briefly, then extend the arms slowly. Keep the torso steady throughout the repetition.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Reduce the weight if you must rock backward, shrug, or curl the wrists to finish. A chest-supported row is an alternative when keeping the torso steady is the limiting factor.
Sources
Standing calf raise: 2 sets of 8–15 reps
Standing Calf Raise
- Practice raising and lowering the heels against resistance through a controlled ankle range.
Setup
- Use a calf-raise machine or stand on a stable, nonslip step with light hand support. Place the balls of the feet securely on the surface and begin with the knees straight but not forced backward.
Practice
- Lower the heels through a comfortable stretch, pause, then rise as high as you can without bouncing. Keep the ankles controlled and the same foot position throughout.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Begin on both feet with bodyweight if needed. A single-leg version increases the challenge; a dumbbell can add resistance once balance and range are consistent. Shorten the range if the Achilles or ankle is uncomfortable.
Sources
- Demonstrations: Person/Andrew Huberman/Book/26/Protocols/YouTube/26/09/Day 2 - Major Lower Body Muscles.