Training For Life

Sinara’s Leg Day

5 min StairMaster warm-up
Level 5 steady pace to elevate heart rate and get blood moving before the working sets.

Pre-Exhaust Glute Focus:
• Glute Kickback Machine — 3 x 20
Controlled reps, full squeeze at the top, constant tension.

Main Working Sets:
• Angled Leg Press — 2 x 12–20
Controlled eccentric, drive through the heels, keep tension on the glutes and quads.

• Hip Thrust — 2 x 8–12
Heavy controlled reps with a hard lockout and pause at the top.

• Seated Leg Curl — 2 x 15–20
Slow negatives, full stretch, complete contraction every rep.

• Leg Extension — 2 x 8–12
Controlled tempo with focus on quad contraction and clean ex*****on.

• Seated Abduction — 2 x 12–20
Constant tension and controlled tempo to finish the glutes.

• Seated Calf Raise — 4 x 15–20
Full stretch at the bottom and complete contraction at the top.

The goal isn’t just to move weight.
It’s ex*****on, intent, progression, and consistency over time.

If you want to train with structure like this and actually understand WHY you’re doing what you’re doing…

DM “START” to work with me.