Front-Foot-Elevated Split Squat
Front foot elevated, drop back knee toward floor.
"Front leg works, back leg just helps."
Thursday — Legs & Overhead
Focus: knee, thigh, shoulders
Reverse Nordic
Kneel upright, slowly lean back keeping hips extended.
Nordic Hamstring Curl
Kneel with ankles anchored, slowly lower chest toward floor.
"Slow down, catch myself."
Seated Dumbbell Overhead Press
Sit upright and press dumbbells overhead.
Side Plank / Copenhagen Plank
Hold side-lying plank, optionally with top leg supported.