Day 7 of 30

Lower Body Reset

Quads, glutes, hamstrings • 45-60 min

Rest 60-90 seconds between working sets. If the gym is packed, swap to the closest machine or dumbbell version and keep moving.

Goblet squat - 4 x 10

Romanian deadlift - 4 x 8-10

Walking lunge - 3 x 10 each side

Leg curl - 3 x 12

Standing calf raise - 3 x 12-15