Day 2:
Lower Body Strength (Quad Focus)
- Back Squats: 4x6-8 (progressive overload)
- Dumbbell Lunges: 3x10-12 (each leg)
- Leg Press: 3x10-12
- Leg Extensions: 3x12-15
- Calf Raises: 4x15-20
- Swimming: 30 minutes (moderate pace, focus on endurance)
MEAL
Breakfast
Smoothie bowl with a scoop...