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Tuesday: Rucking / Lower

Lower Body + Cardio9 exercises

Weighted rucking followed by a heavy lower body session targeting glutes, quads, hamstrings, and calves.

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1

Rucking

1 set

110 lbs

Set 130 min
2

Belt Squat

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
3

Gluterator

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
4

Hip Thrust (Barbell)

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
5

Deadlift (Barbell)

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
6

Leg Extension (Machine)

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
7

Leg Curls (Machine)

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
8

Calf Raise (Machine)

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
9

Calf Flexion

6 sets

Slow and controlled

Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
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