LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
[Warm Up]
Horizontal
Low Intensity Elliptical
Set time
1 5min
Prone Atomic Frog T1 HpDC
Set reps
1 10
World’s Greatest Stretch
Set reps
1 5 per side
catcow
Set reps
1 10
Glute bridges with Pelvic tilt
Set reps
1 10
Workout Blocks
Core Activation
Horizontal
Forearm Plank
Set time
1 30s-1min
2 30s-1min
Alternating Bird Dog
Set reps
1 5 per side
2 5 per side
Leg Day
Horizontal
Band Resisted Good Morning
Set reps load Tempo Rest
1 10 light controlled 1min
2 10 light controlled 1min
Hip Thrust – Barbell
Set reps intensity Tempo Rest
1 3-5 6/10 controlled 1:30-2min
2 3-5 7/10 controlled 1:30-2min
3 3-5 8/10 controlled 1:30-2min
Hip Abduction Machine
Set reps intensity Tempo Rest
1 12 8/10 controlled 1min
2 12 8/10 controlled 1min
3 12 8/10 controlled 1min
Hip Adduction Machine
Set reps intensity Tempo Rest
1 12 8/10 controlled 1min
2 12 8/10 controlled 1min
3 12 8/10 controlled 1min
Bulgarian Split Squat
Set reps intensity Tempo Rest
1 6-8 per leg 6/10 controlled 1-1:30min
2 6-8 per leg 7/10 controlled 1-1:30min
3 6-8 per leg 8/10 controlled 1-1:30min
Metabolic Conditioning Bonus
Horizontal
Treadmill
Set time Tempo
1 20-30min zone 2 heartrate
Cool Down Blocks
Quick Cool down
Horizontal
Single Leg Child’s Pose
Set time
1 20-30s per side
Figure 4 Stretch
Set time
1 20-30s per side

Jessi’s Lower Body Day

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

[Tips]
Record your weights - how heavy your lifting, and how many reps you've finished on each set

[Extra knowledge]
- Power: 1-5 reps with a focus on maximal force and speed. Often uses 80-90%+ of 1RM (One Repetition Maximum).
- Max Strength: 1-6 reps with heavy loads (typically 85-100% of 1RM. or RPE 8-10).
- Hypertrophy (Muscle Growth): 6-12 (or sometimes 8-15) reps with moderate loads (60-85% of 1RM or RPE 8-10).
Hypertrophy can occur across a broader range of 5-30 reps, especially when training close to failure. Also, time under tension and progressive overload training is important.
- Muscle Endurance: 12-20+ reps with lighter loads (usually below 60% of 1RM)

Warm-Up Blocks

[Warm Up]
Horizontal Loading

LLT
Low Intensity Elliptical
Set Time
1 5min h:m:s

or any other cardio machine

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 10
UMT
World’s Greatest Stretch
Set Reps
1 5 per side
catcow
Set Reps
1 10
ULT
Glute bridges with Pelvic tilt
Set Reps
1 10

Workout Blocks

Core Activation
Horizontal Loading

ULT
Forearm Plank
Set Time
1 30s-1min h:m:s
2 30s-1min h:m:s
ULT
Alternating Bird Dog
Set Reps
1 5 per side
2 5 per side

Leg Day
Horizontal Loading

LLT
Band Resisted Good Morning
Set Reps Load Tempo Rest
1 10 Light Controlled 1min (h:m:s)
2 10 Light Controlled 1min (h:m:s)

Choose a light band - goal is to activate hamstrings, low back, and glutes.

Engage core through out!

Everything tight at the top (squeeze your glutes, back, and core)

LLT
Hip Thrust – Barbell
Set Reps Intensity Tempo Rest
1 3-5 6/10 RPE Controlled 1:30-2min (h:m:s)
2 3-5 7/10 RPE Controlled 1:30-2min (h:m:s)
3 3-5 8/10 RPE Controlled 1:30-2min (h:m:s)

Start with RPE 6–7 (or reps reserved 3-4) and gradually build over weeks.

Avoid overextending the low back at lockout.

Bracing — core should be engaged throughout.

Tempo — controlled reps, especially on the eccentric.

LLT
Hip Abduction Machine
Set Reps Intensity Tempo Rest
1 12 8/10 RPE Controlled 1min (h:m:s)
2 12 8/10 RPE Controlled 1min (h:m:s)
3 12 8/10 RPE Controlled 1min (h:m:s)
LLT
Hip Adduction Machine
- Exercise that targets the leg adductors (Inner Thigh) - Setup: Sit in the seat, adjusting the thigh pads to the end range of motion where a stretch can be felt in the inner thighs. Grab the handles to pull self into the seat. - Movement: Contract the adductor muscles (inner thigh) to bring the legs together. Under control, slowly return the weight to the starting position to feel stretch at the end range. Pause. Repeat.
Set Reps Intensity Tempo Rest
1 12 8/10 RPE Controlled 1min (h:m:s)
2 12 8/10 RPE Controlled 1min (h:m:s)
3 12 8/10 RPE Controlled 1min (h:m:s)
LLT
Bulgarian Split Squat
Set Reps Intensity Tempo Rest
1 6-8 per leg 6/10 RPE Controlled 1-1:30min (h:m:s)
2 6-8 per leg 7/10 RPE Controlled 1-1:30min (h:m:s)
3 6-8 per leg 8/10 RPE Controlled 1-1:30min (h:m:s)

Start with RPE 6–7 (or reps reserved 3-4) and gradually build over weeks.

Metabolic Conditioning Bonus
Horizontal Loading

Cardio after strength training can burn fat even after workout is done
- keep it low impact (zone 2 cardio: 60-70% of your max heart rate)

ULT
Treadmill
Set Time Tempo
1 20-30min h:m:s Zone 2 heartrate X:X:X

Cool Down Blocks

Quick Cool down
Horizontal Loading

ULT
Single Leg Child’s Pose
Set Time
1 20-30s per side h:m:s
ULT
Figure 4 Stretch
- Stretch that primarily targets the Piriformis muscle. Good for individuals dealing with Sciatica - Setup: Lie down on back with knees bent. Grabbing one leg, cross it on top of the opposite leg, with ankle sitting on the outside of the thigh. - Movement: Grabbing the thigh of the planted leg, pull the knee towards the chest until a stretch can be felt in the crossed leg.
Set Time
1 20-30s per side h:m:s