Thursday — Squat Anchor + Lower Circuits

Leg Swings

10-12 each side

Front-back and side-to-side swings holding something stable. Dynamic hip prep; per-leg. Muscles: hamstrings (assists: glutes, adductors)

Glute Bridge

12-15

neutral spine

Floor bridge with a top squeeze. Activation before lower days; load it to graduate. Muscles: glutes (assists: hamstrings)

Back Squat — ramp + top set

2×ramp, then top set of 5@ 6RM

~155lb

brace hard, no grinding

The anchor lift. Setup: bar on upper traps, feet shoulder-width, toes slightly out. Form: big breath + brace, sit between the hips, depth to parallel, drive up through mid-foot. No grinding reps while the weights are still being calibrated. Demoted 2026-09-18: the anchor squat is the hack squat machine (either orientation); the barbell back squat stays as a swap candidate, not the default. Muscles: quads (assists: glutes, core)

Back Squat — back-offs

5×8@ 12RM

~125lb

back-offs at -20% of the top set — volume work on the short clock

The anchor lift. Setup: bar on upper traps, feet shoulder-width, toes slightly out. Form: big breath + brace, sit between the hips, depth to parallel, drive up through mid-foot. No grinding reps while the weights are still being calibrated. Demoted 2026-09-18: the anchor squat is the hack squat machine (either orientation); the barbell back squat stays as a swap candidate, not the default. Muscles: quads (assists: glutes, core)

Good Morning

5×10@ 15RM

light bar, braced hinge

Barbell hinge for hamstrings. Setup: bar on the back like a squat, LIGHT (this is a stretch under load, not a lift). Form: soft knees, bow forward pushing hips back until hamstrings pull, stand up. Braced back always — sciatica-aware. Muscles: hamstrings (assists: back, glutes)

Goblet SquatNEW

10-12@ 15RM

~50lb

Squat holding one DB/KB at the chest. Form: elbows inside the knees at the bottom, chest tall, full depth if the heels stay down. Self-correcting — if you tip forward, the weight tells you. Muscles: quads (assists: glutes, core)

DB Romanian Deadlift

10-12@ 15RM

~45lb

long hamstrings, flat back

Hamstring hinge with dumbbells. Setup: DBs in front of thighs, soft knees. Form: push hips straight BACK, DBs slide down the legs, stop when hamstrings scream (mid-shin-ish), stand by driving hips forward. Flat braced back the whole time — sciatica-aware. Muscles: hamstrings (assists: glutes, back)

DB Reverse LungeNEW

3×8 each leg@ 12RM

glute-forward lunge

Glute-forward lunge, stepping backward. Setup: DBs at your sides. Form: long step back, drop the back knee toward the floor, drive through the FRONT heel to stand. Torso slightly forward = more glute. Knees track over toes. Muscles: glutes (assists: quads)

Leg PressNEW

3×10-15@ 18RM

~270lb

Machine squat-pattern with the back supported. Setup: feet mid-platform hip-width; higher foot placement = more glute/ham, lower = more quad. Form: lower until knees are ~90deg WITHOUT the lower back rolling off the pad, press through mid-foot, don't slam lockout. Muscles: quads (assists: glutes, hamstrings)

Lying Leg CurlNEW

3×10-15@ 18RM

~90lb

weight is a guess

Face-down curl, hips pinned to the pad. Hamstrings at the knee joint. Muscles: hamstrings (assists: calves)

Standing Calf RaiseNEW

3×12-15@ 20RM

~120lb

weight is a guess

Straight-leg calf work. Setup: balls of feet on the platform, heels free. Form: full stretch at the bottom (2s), full tiptoe with a 1s pause. Slow beats bouncy. Ankle-aware: controlled range, no bouncing out of the stretch. Muscles: calves

Couch Stretch

60s each side

Rear foot up a wall or bench, knee on the floor, squeeze the glute. Hip flexors and quads; per-side. Muscles: quads

Hamstring Stretch

45s each side

Straight-leg fold, standing or lying with a strap. Breathe your way in; per-side. Muscles: hamstrings (assists: calves)

90/90 Hip Stretch

60s each side

Both legs at right angles, lean over the front shin, switch sides. Internal + external rotation. Muscles: glutes (assists: adductors)

Squat Anchor + Lower Circuits

Session from earlier