CoachCMFit · Home Workout

LESLIE

Legs & Core · Home Day
Focus
Legs + Core
Time
50–55 min
Effort
7 / 10
Setting
Home Gym
Programmed by Coach Cristian · CoachCMFit
How to Use This
  1. Read through the whole workout once before you start so nothing surprises you.
  2. Tap any exercise name to open a demonstration video on YouTube. Use it if you forget how a movement looks.
  3. Set your safeties on the rack before the first set of squats. Pin height = just below the bottom of your squat.
  4. Warm-up is not optional. 5–6 minutes. It is what keeps your knees and back happy.
  5. Most sets should feel moderate. Working but not gassed. If a set feels easy, bump the weight. If it feels hard, hold or drop.
  6. Rest 90 seconds between sets on the barbell lifts. 60–75 seconds on dumbbell work.
  7. Stop 2–3 reps before failure on every set. We are training, not testing.
  8. If anything hurts, skip it and text me. Do not push through joint pain.
  9. After: Hit your protein, drink water, walk a little.
Ground Rules
Rest: 90s on barbell, 60–75s on dumbbells Tempo: 2 seconds down, controlled up Effort: Stop 2–3 reps before failure Safeties: Set the pins before you squat If something hurts: Skip it. Text Coach.
One-Time Workout

Home Leg Day

Warm-Up · Core · Legs
Warm-Up · 5–6 min
Mobility
Cat Cow2 × 10
Hip Flexor Stretch15s ea side
Adductor Rock10 ea side
Dynamic
Bodyweight Squats2 × 10
Bodyweight Stationary Lunges8 ea leg
Activation
Glute Bridge (2s hold)2 × 12
Core · 4–5 min
1
Forearm Plank
Sets3
Hold30 sec
Tight glutes, flat back, ribs tucked. 30 seconds rest between sets.
Main Lifts · 32–36 min
Bar Warm-Up (before squats)
Empty Bar (45 lb)1 × 8
Ramp Set (65 lb)1 × 5
A
Barbell Back Squat Anchor
Weight85 lb
Sets × Reps3 × 8–10
Safeties set just below your squat depth. 85 lb on the bar (45 lb bar + 20 lb per side). Down to parallel, chest tall, drive through midfoot. If a set feels too easy by week 2–3, text me and we will bump it up.
B
Barbell Romanian Deadlift Anchor
Weight75 lb
Sets × Reps3 × 10–12
75 lb on the bar (45 lb bar + 15 lb per side). Bar close to your shins, soft knees, push hips straight back, not down. Lower until you feel the hamstring stretch (usually mid-shin), then drive your hips forward to stand. Flat back the whole time.
C
DB Bulgarian Split Squat
Weight15 lb DBs
Sets × Reps3 × 8 ea leg
Back foot up on the bench, front foot about 2–2.5 feet forward. 15 lb DB in each hand at your sides. Drop straight down until your back knee almost kisses the floor, then drive up through your front heel. Chest tall, front knee tracks over your foot. Finish all reps on one leg, then switch.
D
DB Walking Lunge
Weight15 lb DBs
Sets × Reps3 × 10 ea leg
15 lb DB in each hand at your sides. Step forward into a lunge, back knee almost kisses the floor, then drive up and step through with the other leg. Chest tall, long enough steps that your front knee tracks over your foot. If you run out of space, turn around and walk back. 10 reps per leg = 20 total steps per set.
Cool Down · 2–3 min
Stretch
Standing Quad Stretch30s ea leg
Standing Hamstring Stretch30s ea leg
Pigeon Stretch45s ea leg
Coach Notes

Substitutions if a lift does not feel right:

· Back Squat feels heavy on the spine → DB Goblet Squat with a heavy DB, 3 × 10

· BB RDL bothers the low back → DB RDL, 3 × 10–12, hold DBs at your sides

· Bulgarian balance is off → DB Reverse Lunge, 3 × 8 ea leg

After the workout: 30–40g protein, water, a short walk. You will feel better tomorrow.

Home Strong