Lower Posterior Chain | Warmup / Shoulder Prehab | - Single Leg Glute Bridge x10/leg | - Banded Hamstring Curl x15 | - Air squat x15 | A) Pre-Fatigue | 2 Sets | 1. Banded Reverse Crunch ×20 | 2. Banded Hamstring Curl ×20 | B) Intensity Superset | Rest 1–2min then | C) Strength Balance / Finisher | 2–3 sets: | 1. Hand Supported Front Foot Elevated Split Squat ×6–8/leg | 2. Forearm Plank ×30–40s | 3. Standing Calf Raise ×10–12 @11X2 | Cooldown | - Couch stretch 1min/side | - Banded hamstring stretch 1min/side | - Breathing reset x2min | Log and Additional Details | A1) Orange Band | A2) Orange Band | B1) 115# (too light) | B2) 115# (too light) | C1) 20#/each