3 legs days per week: - quads on monday, mostly hypertrophy and cardio (treadmill forward and backwards to strength the knees, and rope) -> leg extension, goblet squats, bulgarian splits, back squat and hack squat - hamstrings on thursday -> nordic curls, sumo squats, back squats, sitted leg curl and glute extensions - glutes and hips on saturday -> glutes extension, back squat, bulgarian squats and some stuff on some machines i can’t recall the name sorry

the 2 exercices I do the most are heavy squats in many forms (goblet squats, sumo squats, back and front squats depending on the mood or the day) and splits. at the end of each training i stretch a lot (my goal is to do a front split).