DAY 12 No Music, Only Beeps | 34 MINUTES PRE-EXHAUST SUPERSETS - LOWER BODY

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Day 12 is a lower-body hypertrophy workout built around pre-exhaust supersets, a method that prioritizes targeted muscle fatigue before compound movements to increase muscle recruitment and time under tension.

By pairing isolation or stability-focused exercises with larger compound lifts, this workout allows you to fully fatigue the quads, glutes, and hamstrings without relying on excessively heavy loads. The result is effective muscle development with strong mind–muscle connection and controlled movement quality.

Workout Structure (34 Minutes Total)
• Warm-Up (3.5 min): Prepares joints, muscles, and lower-body movement patterns
• Muscle Development & Strength (25.5 min): Four pre-exhaust supersets performed twice, followed by focused finishers
• Cool Down (4.5 min): Reduces muscle tension and helps restore optimal resting length

Equipment Needed
• Dumbbells (moderate to heavy) (I’m using 30 lb dumbbells)
• Sturdy chair or bench
• Something to elevate heels
• Optional glute band

Pre-Exhaust Supersets (2x each)
1. Heel-Elevated Goblet Squats
→ Front Rack Squats
2. Hip Thrusts
→ Romanian Deadlifts
3. Copenhagen Adduction
→ Sumo Deadlift Squats
4. Dumbbell Hamstring Curls
→ Staggered Romanian Deadlifts

Finishers
1. Heel-Elevated Single-Leg Bridges
2. Alternating Curtsy Lunges


Training Focus
This session emphasizes:
• Lower-body hypertrophy through increased metabolic stress
• Improved muscle activation using pre-exhaust sequencing
• Balanced quad and hamstring development
• Joint-friendly loading with controlled tempo and smart exercise pairing

Move with intention, control each rep, and allow the pre-exhaust work to guide your loading choices. The goal is quality fatigue — not rushing — so you can build strength and muscle while maintaining good movement patterns.

Day 12 continues to build muscle and build capacity, setting you up well for the higher-output sessions later in the week.

DISCLAIMER: As a NASM-Certified Personal Trainer, I want to note that this workout is for educational and informational purposes only. Please consult with a qualified healthcare professional before beginning any exercise program. Perform all exercises at your own risk and modify as needed for your body and fitness level.