Session logic: Machine leg press first (spinal recovery from Legs A), wide-stance squat for adductors, front lunge for hamstring eccentrics. Unilateral calf raise doubles effective load. Core trifecta: cable lower abs, cable obliques, weighted upper abs. Neck harness closes. Rest periods: 2–3 min on leg compounds, 60–90 sec on core and neck.
#
Muscle
~Min
Score
Exercise
1
Quads — outer sweep
7–9
69 B
Close Stance Top Pad Leg Press
2
Quads — adductors
8–10
65 B
Flat Footed Wide Stance Barbell Squat to Bench
3
Hamstrings — eccentric
7–9
69 B
Barbell Front Lunge
4
Calves — unilateral
5–7
54 C
Standing Barbell Alternated Toe Raise
5
Core — lower abs
6–8
77 A
Standing Low Pulley Front Leg Raise
6
Core — obliques
6–8
73 A
Incline Low Pulley Side Leg Raise
7
Core — upper abs
5–7
62 B
Weighted Decline Bench Sit-Up
8
Neck — flexion
5–7
69 B
Seated Back Supported Head Harness Low Pulley Neck Resistance
Two A-grade core exercises (73–77), five B-grade (62–69), one C-grade calf (54). Most diverse session of the week covering legs, core, and neck. Total session: ~50–60 min including rest.