Essa's Fitness

Push

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Pull

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Legs

• Front Squat (Smith/Barbell)🎥

  4×10 @ 60–80 kg
  Track sets below
• Bulgarian Split Squat🎥

  3×12/leg @ 20 kg DBs
  Track sets below
• Hack Squat (Machine)🎥

  4×12 @ 100–120 kg
  Track sets below
• Leg Extension (Heavy)🎥

  3×12 @ 45–50 kg
  Track sets below
• Hip Thrust🎥

  3×12 @ 60–80 kg
  Track sets below
• Standing Calf Raise🎥

  3×20 @ 110–120 kg
  Track sets below

Core

• Mobility/Rest🎥

  Light mobility, band work, or rest.

• Cardio: Skip or easy 15–20 min bike only if fresh.🎥

  Keep RPE 6–7/10 unless intervals specified.

• Recovery: 6C→10H→6C cycles.🎥

  Hydrate, light stretch, protein 20–30g post.