Post-surgery: no deadlifts. Spine neutral on all movements. Mounjaro: hit 160g protein + 100oz water today.
Higher rep than Monday, same machine
Shoulders under pads. Feet shoulder-width on platform, toes slightly out. Disengage safety handles.
Lower under control, back flat against pad throughout. Descend until thighs at or past parallel. Drive through full foot to push back up. Slight tension at the top — no hard knee lockout.
Back and head flat against the pad. Feet shoulder-width, high placement for more posterior chain.
Lower until knees at roughly 90 degrees — stop before lower back peels off the pad. Press back to near full extension without locking out hard.
No shallow depth. No heels lifting. Push knees out actively on ascent. No lower back rounding or peeling off the pad.
Hip hinge pattern; cable keeps load light and spine-safe. Mimics a deadlift pattern without spinal compression.
Attach rope to low pulley. Stand facing away from machine, straddle the cable, hold rope between your legs with both hands. Step forward until there is good tension.
Hinge at the hips (not the waist) — push hips backward as the rope pulls between your legs. Keep your back flat, neutral spine throughout. Drive hips forward to return to standing by squeezing the glutes hard.
Squatting instead of hinging (knees should bend only slightly). Never round the lower back. Step too close to the machine and you lose the tension.
Isolates hamstrings, zero spinal load
Face down, pad just above heels, legs nearly straight at start.
Sit in machine, pad against back of lower leg, thighs flat on the seat.
Curl pad toward glutes as far as machine allows. Squeeze hard at the top — hold 1 second. Extend back to start under full control — do not let the weight slam.
Lying: hips must not lift off the pad — if they do, reduce weight. Both versions: don't rush the descent. Achieve full extension at the starting position.
Rear foot elevated; single-leg stability
Stand in front of a bench, DBs at sides. Place top of one foot on the bench behind you. Step out far enough that your front shin stays vertical when you lower down.
Lower rear knee toward the floor, torso upright. Front knee tracks over your second toe — don't let it cave inward. Drive through your front heel to return to start. Complete all reps on one side before switching.
Foot too close to the bench causes the front knee to go excessively forward. Torso leaning forward turns it into a hip hinge rather than a squat. Rear leg is only for balance — don't actively push with it.
Soleus emphasis — this is a different muscle than the one you trained on Monday with standing raises
Sit in the machine, pad on lower thighs just above the knee. Balls of feet on the platform, heels off the edge.
Lower heels as far below the platform as possible. Pause 1 second at the bottom. Rise as high as possible. Pause 1 second at the top and squeeze. The seated position keeps the gastrocnemius slack (it crosses the knee), isolating the soleus.
No bouncing through the bottom stretch. No partial range of motion — the calf only responds to full range work. Same rule as Monday: the pause at the bottom is everything.
Multifidus, erector spinae, glutes, deep core
Hands and knees, wrists under shoulders, knees under hips. Neutral spine. Brace your core.
Simultaneously extend right arm forward and left leg backward — both parallel to the floor. Hold 2 full seconds. Zero movement of the torso. Return under control, repeat opposite side.
Most common error: hips rotating when the leg extends — keep both hip bones pointing at the floor. No hyperextending the low back. Don't rush.
Transverse abdominis, deep core, hip flexors
Lie on back, arms pointing straight up, knees at 90 degrees, shins parallel to the floor. Lower back PRESSED FLAT to the floor — maintain throughout.
Slowly lower right arm toward the floor behind your head while simultaneously extending left leg toward the floor. Stop just before either touches. Return under control, repeat opposite side.
Lower back must not arch off the floor — that is the entire purpose of this exercise. Don't move too fast. Don't let limbs touch the floor.
Erector spinae, gluteus maximus, hamstrings
Bodyweight or light plate; squeeze glutes at top, absolutely no hyperextension
Pads just below hip bones so you can hinge freely. Arms crossed or light plate at chest.
Lower upper body toward the floor by hinging at the hips until you feel a good stretch. Drive hips into the pad and squeeze glutes to return. Body forms a straight line at the top — DO NOT hyperextend past this point.
Hyperextending at the top is where disc stress happens — stop at neutral. No rounding the lower back on the descent.
Quadratus lumborum, obliques, lateral spine stabilizers
Lie on side, forearm on floor, elbow under shoulder. Stack or stagger feet. Lift hips so body forms a straight line from head to feet.
Maintain straight line — hips don't sag or pike. Breathe throughout.
Hips sagging is the most common error. Look forward. Don't hold your breath.
Transverse abdominis, obliques, anti-rotation stabilizers
Cable or band at chest height. Stand sideways to the anchor, handle at chest, feet shoulder-width, slight knee bend, core braced.
Press handle straight out in front of your chest until arms are fully extended. Hold 1–2 seconds — resist the cable's pull to rotate your torso. Bring handle back to chest under control. Torso does not move at all.
If the torso rotates toward the cable, you're missing the point — resist that rotation. Don't stand too close. Press directly in front of your sternum.