Exercise	Sets By Reps	PR’s	Notes
Leg swing / knee warm-up	2x15
Lying Leg Curl	3x10-12	10.5x105	Squeeze at top, slow down.
Hip Thrust	3x8-10	10x40 (sloppy)	1-sec squeeze at lockout, slow down.
Romanian Deadlift	3x6-8	8x155	Straps, control down, squeeze top.
Bulgarian Split Squat	3x8-10	10x45	Straps, Slight forward lean.
Hip Abduction	2x12-15	15x220	Slight pause open, slow return.
Standing or Seated Calf Raise	2x8-12	12x90	Fast up, controlled down.
Cable Crunch	3x10-12	12x135