j 🥀

this would heal me >>

My LEG routine: I do legs 2x week, and have experimented with a few different variations as far as hitting quads/posterior with a 50/50 split on each day, doing quads one day, posterior another, and everything in between. I personally like closer to a 60/40 split, but would recommend trying things out and see what you like/recover from best. Leg Day A - Quad Focus: - Leg Curl - Squat variation (belt squat, hack squat, smith squat, pendulum, leg press) - Adductors - Walking lunges/bulgarians - Leg Extensions - Calf Raises Leg Day B - Posterior Focus: - Leg Curl - BB Squat - Hip thrusts - RDL/SLDL - Adductors - Single Leg Extensions - Calf Raises Every 6ish months I will change some exercises, but the overall structure stays the same. 2-3 sets/exercise

Even if you don’t care about the aesthetic/size of your Hamstrings, you should probably be doing these to SAVE YOUR KNEES Plenty of people walking around with chronic knee pain b/c they’ve got VERY WEAK Hams Even just 2 sets 2x per week @ 0-2 RIR can make a WORLD of difference!

SpongeBob really will have you on the floor in tears dawg 😭😭😭