Preview · Wednesday · Tuesday, 8 Sept 2026 · 3:15 PM IST
Legs · squat, hinge, single-leg
Squat is the main lift. Romanian after. Single-leg to even the sides. Walk out of DLF Newtown on your own steam.
How to handle weight
Squat: 3–8 reps, depth you can own every rep. Add 2.5 kg next week only if all sets hit depth and you had a rep left. Split squats: the weak leg sets the load for both. Hip thrust: pause at the top or it does not count.
Caution
Brace before you sit. Heels down. If the back wants to round in the hole, raise the depth an inch and own it — do not good-morning the bar up. Rack pins set. No ego third plate if Monday already fried you.
If you are wrecked: Goblet squat 4 × 8 instead of the bar. Keep the split squats. Skip hip thrust if the low back is loud.
0/9 movements ticked this week
Prep
Open the hips, groove a squat, wake the glutes.
- Goblet Squat
2 × 8
Rest 0:45
Clip + YouTube demo
LoadLight bell. Sit between the knees.
CautionHeels down. This is the pattern for the bar.
Main
Squat, then hinge. Rest until the brace is back.
- Back Squat
4 × 5
Rest 3:00
Clip + YouTube demo
LoadWork up, then 4 × 5 at a weight you could have done 7. Depth is a standard.
CautionBrace, sit, knees track, stand. Dump to pins if you fail. No bounce out of the hole.
- Romanian Deadlift
3 × 8
Rest 2:00
Clip + YouTube demo
Load3-second lower. Stop when hamstrings say so.
CautionSoft knees, bar on the thighs. Do not chase the floor with a round back.
Single-leg + pump
Even the sides. Then a glute lockout.
- Bulgarian Split Squat
3 × 8 / side
Rest 1:15
Clip + YouTube demo
LoadDumbbells at the sides. Weak side sets the weight.
CautionFront heel down. Do not slam the back knee. Shorten range if the front knee yells.
- Hip Thrust
3 × 8–12
Rest 1:15
Clip + YouTube demo
LoadPad the bar. Pause one second at lockout.
CautionChin tucked, ribs down. If the low back takes over, drop load.
- Wall Sit
2 × 40s
Rest 0:40
Clip + YouTube demo
LoadBodyweight.
CautionThighs parallel. Hands off the thighs.
- Pallof Press
3 × 8 / side
Rest 0:45
Clip + YouTube demo
LoadStack that does not twist you. Hold the lockout.
CautionGlutes on. This is anti-rotation for tomorrow’s bag work.
If you cannot make the floor
Goblet or backpack squat 4 × 10, single-leg RDL to a wall 3 × 8, reverse lunge 3 × 8/side, glute bridge 3 × 15, wall sit 2 × 40s.
Tomorrow
Boxing engine · bag + conditioner
Thursday is boxing and conditioning at the Kukke Plaza studio. Legs should be sore, not injured.
Preview Thursday