Workout on November 5, 2025

Lower body + Core

Location: Rama-Mandira Gym

https://claude.ai/public/artifacts/bb714a93-5c6a-45ee-8fa0-e71772db05ca

Warm-up

• Calf-raises -> Good mornings
• Squats
• Glute bridges
• Ankle mobility

Workout

• BB Deep squats (3-0-1-0) - 7 (15 kg each side), 6 (15 kg), 6(15 kg), 6 (15 kg)
• Romanian deadlifts (3-1-2-1) - 8 (15 kg each side) x 3
• Bulgarian split squats (2-0-1-1) - 10 (each leg, 5 kg DB each side) x 2
• Super set
• Hanging leg raises (2-0-1-1) - 5 x 3
• Seated pike hold - 20 secs x 3
• Super set (2-1-1-0)
• Calf raises (leg press machine) - 15 (77 kg) x 3
• Tibialis raises - 15 x 3

Finisher

• Hip stretch
• Hamstring stretch
• Quad stretch