Legs A: Quad focus

The workout

Warm-up

• Light cardio — 3–5 min
• Leg swings — 10 / leg
• Hip circles — 10 / side
• Bodyweight squats
• Glute bridges
• Walking lunges — bodyweight

Cool-down

• Standing quad stretch — 30 s hold
• Seated hamstring fold — 30 s hold
• Hip flexor lunge stretch — 30 s hold
• Glute figure-4 — 30 s hold
• Calf wall stretch — 30 s hold
• Child's pose — 30 s hold

The rest of the week

• Push A — Chest focus
• Pull A — Back width
• Push B — Shoulder focus
• Pull B — Back thickness
• Legs B — Posterior focus