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Rest
1:30
Split squat
Long staggered stance, front shin mostly vertical at the bottom, back knee drops toward the floor. Keep torso tall.
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Goblet squat
Hold the weight at your chest, sit between your heels, keep your chest up, and drive through mid-foot.
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Leg curl
Pad just above the ankles, hips pinned down. Curl smoothly and squeeze at the top without yanking.
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Leg press
Feet mid-platform, full range without lifting hips. Control the descent; don't lock out harshly at the top.
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Shoulder press
Press overhead without flaring ribs. Keep glutes and core tight; lower to about chin/ear height.
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Lat pulldown
Pull the bar to upper chest, lead with elbows, slight lean back. Control the stretch at the top.
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