Stand tall with your feet on the ground. You can put the the balls of your feet on top of a plate to extend the range of motion. Imagine you have a string attached to your heels and pull your heels up toward the ceiling.

Dumbbell Calf Raise

AI-generated exercise: figure four stretch

figure four stretch

AI-generated exercise: standing quadriceps stretch

standing quadriceps stretch

bodyweight squats

hamstring stretch

Place your legs on the platform with your feet at shoulder width. Release the weight and extend your legs fully, without locking your knees. Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the pad. This will put your lower back in a rounded position, which is very dangerous.) Raise the weight back to starting position.

Machine Horizontal Leg Press

Sit on the machine. Adjust the back pad to where the leg pad is just above your knees. Adjust the leg pad that goes on your lower leg until it's on your achilles. Use the two handles to push your self back in the chair. Curl your legs as far as possible, and then extend your knees. (Do not hyperextend)

Seated Leg Curl

Stand on the platform and set the pad just over the opposing hip of the working leg. Place the working leg over the pad. Press your leg outward. Aim to get the longest range of motion possible.

Machine Hip And Glute Abduction

Bring a bench over to the cable stack, put the cable all the way at the bottom. Use an ankle attachment. Lay on the bench. Flex at the knee and pull your ankle straight back.

Cable Single Leg Laying Leg Curl

Reverse Hyperextensions

Take a shoulder width, double overhand or mixed grip. Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings. When you feel the stretch, push your hips forward until you're back in a standing position.

Barbell Romanian Deadlift

AI-generated exercise: alternating dumbbell lunges

lower body hypertrophy session - 1/12/2026

lower body hypertrophy session - 1/12/2026

movements

nicholas mckenzie