October

MONDAY

Quads / hamstrings / glutes

Warm up / stretch

2–3 rounds

  1. Band pull apart 20
  2. World’s greatest stretch both sides
  3. Goblet squat 8 slow

Workout

Superset 3x

  1. 1a Goblet squat 8–10
  2. 1b Romanian deadlift 8
  3. 2a Split squat 8 each
  4. 2b Hip thrust 10
  5. 3 Calf raise 12

Finish

  1. Standing hamstring stretch hold
  2. Kneeling hip-flexor stretch both sides