Thursday - Legs (SDSU)
Body Heatmap
Target Muscles
Goblet Squat
*Heel-Elevated* ✅ IF all 4×10 full depth → NEXT session +10 lb DB ❌ IF depth shortens → NEXT session same weight
Goblet Squat
*Heel-Elevated* ✅ IF all 4×10 full depth → NEXT session +10 lb DB ❌ IF depth shortens → NEXT session same weight
Romanian Deadlift (Barbell)
✅ IF all 4×6 neutral spine → NEXT session +10 lb ❌ IF back rounds → NEXT session same weight
Romanian Deadlift (Barbell)
✅ IF all 4×6 neutral spine → NEXT session +10 lb ❌ IF back rounds → NEXT session same weight
Leg Press (Machine)
✅ IF all 3×12 full depth → NEXT session +45 lb total ❌ IF partial reps → NEXT session same weight
Leg Press (Machine)
✅ IF all 3×12 full depth → NEXT session +45 lb total ❌ IF partial reps → NEXT session same weight
Single Leg Extensions
✅ IF all 15 w/ pause → NEXT session +5–10 lb ❌ IF momentum → NEXT session same weight
Single Leg Extensions
✅ IF all 15 w/ pause → NEXT session +5–10 lb ❌ IF momentum → NEXT session same weight
Leg Curl (SDSU Machine)
✅ IF all 12 hips down → NEXT session +5–10 lb ❌ IF hips lift → NEXT session same weight
Leg Curl (SDSU Machine)
✅ IF all 12 hips down → NEXT session +5–10 lb ❌ IF hips lift → NEXT session same weight
