⚡ Elite Performance Coach
Sahil Bansal
Coach | Strength & Physique Specialist
Coach | Strength & Physique Specialist
Complete Elite Training System — Lower Body & Conditioning
Quad · Hamstring · Glute · Calf · Explosive Conditioning — 4 Protocols
Elite Training Protocol — Legs Day 01
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Glute Bridge (Bodyweight) Drive hips to ceiling — squeeze glutes hard at top. 2-sec hold each rep. Wakes up the glutes before heavy squatting |
Glutes / Hip Activation |
3 Sets20 Reps⏱ 30s rest |
| 2 | Banded Clamshells + Lateral Walks Band above knees — clamshells 15 reps each side, then 10 steps lateral each way. Primes hip abductors for squat stability |
Hip Abductors / Glute Med |
2 Sets15 + 10 each⏱ 30s rest |
| 3 | Goblet Squat (Light) + Hip Circles Light dumbbell — deep squat, pause at bottom 3s. Then 10 hip circles each leg. Full hip and ankle mobility warm-up |
Full Leg / Hip Mobility |
3 Sets12 + 10 circles⏱ 45s rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Barbell Back Squat Bar on traps. Feet shoulder-width. Break parallel — knees track over toes. Explosive up, 3-sec negative. 80–90% 1RM. The king movement |
Quads / Glutes / Full Leg Mass |
5 Sets5 → 3 Reps⏱ 4–5 min rest |
| 2 | High-Bar Pause Squat 2-second pause at the bottom — eliminates bounce, maximises quad tension. Use 70% of squat max. Builds bottom-of-squat strength |
Quads — Bottom Strength / VMO |
4 Sets5 Reps⏱ 3 min rest |
| 3 | Hack Squat (Machine) Feet low and close on platform — this increases quad dominance. Deep ROM, controlled negative. Load heavily after squats |
Quads — Sweep & Detail |
4 Sets8–10 Reps⏱ 2.5 min rest |
| 4 | Bulgarian Split Squat Rear foot elevated. Front foot far forward. Deep lunge — knee grazes floor. 2-sec pause at bottom. Unilateral mass builder — fixes imbalances |
Quads / Glutes — Unilateral |
3 Sets10 Reps each⏱ 2 min rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Leg Extension (Toes Pointed In) Rotate feet slightly inward — shifts load to outer VMO. 2-sec squeeze at full extension. Controlled negative. The VMO carver |
VMO / Outer Quad — Isolation |
4 Sets12–15 Reps⏱ 75s rest |
| 2 | Walking Lunges (Dumbbell) Long stride — front knee at 90°. Keep torso upright. 20 steps total. Builds the sweep and quad-glute tie-in. No rest between legs |
Quads / Glutes / Coordination |
3 Sets20 Steps⏱ 90s rest |
| 3 | Leg Press (Feet Close, Low) Close foot placement, low on the platform. Deep press — full ROM. Isolation of the quads away from glutes. Do NOT lock out the knees |
Quads — Full Length Loading |
3 Sets15 Reps⏱ 90s rest |
| 4 | Sissy Squat Hold support, lean back as knees drive forward over toes. Maximum quad stretch at bottom. Advanced movement — use bodyweight or light load only |
Rectus Femoris — Deep Stretch |
3 Sets10–12 Reps⏱ 75s rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Leg Extension — Triple Drop Set Start heavy → drop 30% → drop 30%. No rest between drops. Squeeze hard at top every rep. 3 full rounds. Quads on fire |
Quads — Full Failure |
3 Drops10/12/15⏱ 2 min between rounds |
| 2 | Standing Calf Raise (Smith Machine) Full stretch at bottom — pause 2 secs. Full contraction at top — pause 2 secs. Slow and controlled. 4 sets. Calves only grow with full ROM |
Gastrocnemius — Mass |
4 Sets15–20 Reps⏱ 60s rest |
| 3 | Seated Calf Raise Knee at 90° — targets the soleus underneath. Full stretch and contraction each rep. Don't skip the seated — it builds the width of the calf |
Soleus — Thickness |
3 Sets20 Reps⏱ 60s rest |
Break parallel on every rep. Quarter squats build quarter results. Full depth activates the entire quad and glute complex. There are no shortcuts.
During any squat or lunge, your knee must follow your toe direction. Caving inward is a red flag. Banded squats teach this pattern fast.
Feet close = more quads. Feet wide = more glutes and inner thighs. Toes turned in on leg extensions = VMO. Use position to target precisely.
The VMO (inner quad teardrop) is the most visible part of a developed leg. Sissy squats, close-stance presses, and toes-in extensions target it directly.
Warm up completely before squatting heavy. Never let the knees cave. Strengthen VMO and hip abductors. Longevity is everything in leg training.
Calves are stubborn. Only full-range reps — all the way down, all the way up — with a deliberate pause and slow tempo will force them to grow.
Elite Training Protocol — Legs Day 02
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Single-Leg Glute Bridge One leg extended, drive through heel. 2-sec hold at top. Activates glute unilaterally — identifies and corrects side-to-side imbalances |
Glutes — Unilateral Activation |
3 Sets15 Reps each⏱ 30s rest |
| 2 | Nordic Curl Negatives Kneel, anchor feet. Lower torso to floor as slowly as possible (3–5 secs). Use hands to push back up. Builds eccentric hamstring strength — injury prevention |
Hamstrings — Eccentric Activation |
3 Sets5 Reps⏱ 45s rest |
| 3 | Hip Hinge Drill (PVC or Dowel) Rod on spine — head, upper back, and glutes must touch rod throughout. Groove perfect RDL mechanics before loading. 15 slow reps |
Hip Hinge Pattern / Lower Back |
2 Sets15 Reps⏱ No rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) Soft knee bend — hinge from hips until bar passes knees. Full hamstring stretch. Drive hips forward to stand. The king of hamstring mass. Heavy and controlled |
Hamstrings / Glutes / Lower Back |
5 Sets6–8 Reps⏱ 3–4 min rest |
| 2 | Barbell Hip Thrust Upper back on bench. Bar padded at hips. Drive through heels — squeeze glutes at top for 2 secs. Full hip extension. The best glute isolator that exists |
Glutes — Peak Contraction Mass |
5 Sets8–10 Reps⏱ 2.5 min rest |
| 3 | Sumo Deadlift Wide stance — toes pointed out 45°. Bar close to body, drive knees out. Targets inner thighs and glutes more than conventional. Go heavy |
Glutes / Inner Thigh / Hamstrings |
4 Sets5 Reps⏱ 3 min rest |
| 4 | Leg Press (Feet High & Wide) Feet high on platform + wide stance — shifts load entirely to glutes and hamstrings away from quads. Full ROM — controlled 3-sec negative |
Glutes / Hamstrings — Loaded Stretch |
3 Sets12 Reps⏱ 2 min rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Lying Leg Curl Full stretch at bottom — 2-sec squeeze at top. Curl heels toward glutes. This is the primary hamstring isolation — do NOT rush the reps |
Hamstrings — Biceps Femoris |
4 Sets12–15 Reps⏱ 75s rest |
| 2 | Single-Leg RDL (Dumbbell) Balance on one leg — hinge until dumbbell reaches shin level. Return by driving hip forward. Builds glute-ham tie-in and balance. Equal both sides |
Hamstrings / Glutes — Unilateral |
3 Sets12 Reps each⏱ 75s rest |
| 3 | Cable Kickback Ankle strap on cable — kick leg back and up, squeeze glute hard at top. Don't swing the torso. The glute-tie-in detail finisher |
Glutes — Upper / Tie-In Detail |
3 Sets15 Reps each⏱ 60s rest |
| 4 | Seated Leg Curl Superset with lying curl. Seated position puts hamstrings in a stretched position at start — different stimulus than lying curl. Maximum hamstring volume |
Hamstrings — Stretched Position |
3 Sets15 Reps⏱ 60s rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Lying Leg Curl — Triple Drop Set Heavy → drop 30% → drop 30% again. No rest between drops. Hold the squeeze at top. 3 rounds. Complete hamstring failure |
Hamstrings — Full Failure |
3 Drops8/10/15⏱ 2 min between rounds |
| 2 | Sahil's Posterior Giant Set Zero rest: Hip Thrust → Single-Leg Curl → Cable Kickback → RDL (light). 2 min rest. Repeat 3x. Glutes and hamstrings completely exhausted |
Full Posterior — All Fibres Burnout |
3 Rounds10 each⏱ 2 min between rounds |
| 3 | Donkey Calf Raise + Seated Calf Superset 10 donkey raises (bodyweight, knees bent) immediately into 15 seated calf raises. Full ROM every rep. Calves hit from both positions. 3 rounds |
Gastroc + Soleus — Complete |
3 Rounds10 + 15⏱ 60s rest |
The RDL is a hip hinge — not a squat. Soft knee bend only. Push your hips back like closing a door with them. Feel the hamstring stretch, not your lower back.
On hip thrusts, squeeze your glutes as hard as possible at the top. If you're not consciously contracting, you're not maximally activating. Intent = activation.
Like lats, hamstrings grow most in the stretched position. Always use full ROM on leg curls and RDLs. The bottom of the movement is where the growth signal is strongest.
Single-leg work (single-leg RDL, single-leg curl) reveals side differences. Correct them now — a weak posterior chain imbalance is an injury waiting to happen.
Most people feel leg curls in their knees, not their hamstrings. Consciously think about curling from your hamstring belly — not pulling with the ankle. Big difference.
Glutes are one of the largest muscles and require high volume to grow. 18–24 sets per week across hip thrusts, RDLs, kickbacks, and squats delivers the best results.
Elite Training Protocol — Legs Day 03
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Rowing Machine / Bike (Moderate Pace) 5 minutes continuous — raises core temperature, lubricates knee and hip joints, and elevates heart rate before loading |
Full Body — Temperature |
1 Set5 mins⏱ Go directly into next |
| 2 | World's Greatest Stretch + 90/90 Hip Stretch 5 reps each side of world's greatest. Then 60s each side 90/90. Opens hips, thoracic spine, and ankles — critical for squat and hinge patterns |
Hip Flexors / Thoracic / Ankles |
2 Sets5 + 60s each⏱ No rest |
| 3 | Light Front Squat + Glute Bridge Circuit 10 light front squats (bar on fingers) + 15 glute bridges. Activates anterior and posterior simultaneously. Primes both movement patterns |
Full Leg Circuit Activation |
2 Sets10 + 15⏱ 45s rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Front Squat (Barbell) Bar racked on front delts. Upright torso — maximises quad recruitment. Deep squat. Develops the quad sweep more than back squat. Elbows high throughout |
Quads — Sweep / Rectus Femoris |
4 Sets6 Reps⏱ 3.5 min rest |
| 2 | Romanian Deadlift (Dumbbell) Dumbbells allow greater ROM and shoulder-neutral position. Feel full hamstring stretch. Drive hips forward explosively. Superset partner to front squat |
Hamstrings / Glutes — Hip Hinge |
4 Sets10 Reps⏱ 2.5 min rest |
| 3 | Smith Machine Squat (Narrow Stance) Feet slightly forward of bar line — sit back into the squat. Smith allows focus on VMO without balance demands. Good for high volume |
VMO / Quads — Volume Loading |
3 Sets15 Reps⏱ 2 min rest |
| 4 | Pendulum Squat or V-Squat Machine Provides both quad and glute loading in one movement. Excellent for day 3 when the spine is fatigued from prior sessions. Load heavy — very joint friendly |
Full Quads + Glutes |
3 Sets10–12 Reps⏱ 2 min rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Seated Hip Adduction Machine Slow tempo — 3-sec squeeze at close position. Inner thigh is almost always undertrained. This builds the inner sweep visible from the front. Don't rush |
Adductors / Inner Thigh |
4 Sets15–20 Reps⏱ 75s rest |
| 2 | Seated Hip Abduction Machine Drive knees outward — 2-sec squeeze at the open position. Builds the outer sweep and hip width. Superset with adduction for full thigh detail |
Abductors / Outer Thigh / Glute Med |
4 Sets15–20 Reps⏱ 75s rest |
| 3 | Leg Extension Superset with Lying Leg Curl No rest between movements — exhaust the quad then immediately the hamstring. Massive blood volume into entire thigh. 4 rounds. Extreme pump |
Quads + Hamstrings — Paired |
4 Rounds12 each⏱ 90s between rounds |
| 4 | Step-Ups (Dumbbell, High Box) Box at knee height or above — drive through the heel of the working leg. No push from back foot. Builds the glute-quad tie-in and unilateral stability |
Glutes / Quads — Tie-In |
3 Sets12 Reps each⏱ 75s rest |
| # | Exercise | Target | Sets / Reps / Rest |
|---|---|---|---|
| 1 | Sahil's Full Leg Giant Set Zero rest: Leg Extension → Leg Curl → Leg Press (moderate) → Walking Lunge (20 steps). 2.5 min rest. Repeat 3x. Every fibre of the leg obliterated |
Full Leg — Complete Failure |
3 Rounds10/10/15/20⏱ 2.5 min between rounds |
| 2 | Calf Triple Set (Standing → Seated → Single-Leg) 15 standing calf raises → 15 seated → 10 single-leg bodyweight. No rest between. This triple hits gastrocnemius, soleus, and unilateral balance. 3 rounds |
Gastroc + Soleus — Complete |
3 Rounds15/15/10⏱ 75s between rounds |
| 3 | Wall Sit — Time Under Tension Back flat on wall, thighs parallel to floor. Hold for maximum time. Quads screaming — this is the final insult. Log your time and beat it next session |
Quads — Isometric / Mental Toughness |
3 SetsMAX Hold⏱ 90s rest |
Day 3 hits both quad and posterior chain. This ensures the leg is loaded from all angles. Prioritise whichever is lagging — do it first when you're freshest.
Adductors and abductors are the forgotten muscles of leg training. They create the full round appearance. Add them to every leg day, not just Day 3.
Keep elbows as high as possible throughout the front squat. If elbows drop, the bar rolls forward and the exercise becomes dangerous. Practice with a light bar first.
Pairing extension and curl works antagonist muscles simultaneously. Blood floods the entire thigh — the pump is extraordinary and growth stimulus is maximised.
Heavy legs sessions demand 4–5L of water. Cramps mid-session are a sign of dehydration. Sip 500ml before the session and 250ml every 20 minutes during.
Legs training hurts more than any other session. The wall sit and giant set are designed to make you quit. The ones who push through those moments are the ones who transform.
Elite Conditioning Protocol
| # | Exercise | Target | Protocol |
|---|---|---|---|
| 1 | Jump Squats Squat to parallel → explode up → land softly. Maximum height every rep. Arms drive overhead on the jump. No half reps — full depth every time |
Quads / Glutes / Power |
8 Rounds20s / 10s⏱ 1 min between blocks |
| 2 | Mountain Climbers Hips down — drive knees to chest alternately at max speed. Core engaged. Shoulders over wrists. This is a full-body fat burner disguised as a plank |
Core / Cardio / Shoulders |
8 Rounds20s / 10s⏱ 1 min between blocks |
| 3 | Burpees Full chest to floor → push up → jump with hands overhead. Count your reps — beat your previous round. 6–8 per 20s is elite level |
Full Body / Max Metabolic Demand |
8 Rounds20s / 10s⏱ 1 min between blocks |
| 4 | High Knees Drive knees above hip height. Arms pump aggressively. Stay on balls of feet. Maximum pace — this is a sprint, not a jog. Works hip flexors and cardio |
Hip Flexors / Cardio / Coordination |
8 Rounds20s / 10s⏱ Done |
| # | Exercise | Target | Protocol |
|---|---|---|---|
| 1 | Kettlebell Swings Hip hinge driven — not a squat. Hike the KB back, snap hips forward. Bell floats to shoulder height. 15–20 swings per 30s is the target. Power, not endurance |
Posterior Chain / Power |
5 Rounds30s on / 30s off⏱ Switch exercise round 6 |
| 2 | Box Jumps Swing arms, explode, land softly with knees slightly bent. Step down — don't jump down. Max height box you can land safely. 8–10 per 30s is the target |
Explosive Power / Quads |
5 Rounds30s on / 30s off⏱ Switch exercise round 11 |
| 3 | Battle Rope Alternating Slams Full body drive — hinge, slam the rope hard, alternate hands. The rope should never go slack. 30 slams per 30s is the target. Upper body and conditioning combined |
Full Body / Cardio / Grip |
5 Rounds30s on / 30s off⏱ Switch exercise round 16 |
| 4 | Sled Push / Prowler Sprint Load the sled at moderate weight. Drive hard from hips — short powerful steps. 20m push per interval. Nothing develops athletic conditioning like the sled |
Full Leg Drive / Cardio |
5 Rounds30s on / 30s off⏱ Done |
| # | Exercise | Target | Protocol |
|---|---|---|---|
| 1 | Flat Ground Sprint (Outdoor / Treadmill) Warm up with 3 mins light jog. Then 10s absolute max sprint → 50s walk. 10 rounds. This is the single most effective fat-burning protocol that exists. Run like your life depends on it |
Full Body / Fat Loss / VO2 Max |
10 Rounds10s sprint / 50s walk⏱ 3 min warmup + 3 min cooldown |
| 2 | Hill Sprint (Alternative) Find a 6–10% gradient. Sprint up hard for 10–15 seconds, walk back down. Increases resistance and reduces impact vs flat sprinting. Builds glutes and calves simultaneously |
Posterior Chain + Conditioning |
8 Rounds15s sprint / 60s walk⏱ Swap with round sprints |
| 3 | Cycling Sprint (Bike or Assault Bike) Assault bike is the most brutal cardio machine on the planet. 10s all-out → 50s light pedal. Arms and legs simultaneously. For advanced athletes only. 10 rounds |
Full Body / Cardio / Conditioning |
10 Rounds10s sprint / 50s easy⏱ Track watts each round |
| # | Exercise | Target | Protocol |
|---|---|---|---|
| 1 | Jump Rope (Double Under Attempts) Single unders if beginner. Work toward double unders. 40s of consistent skipping. Calves, coordination, cardio — the underrated HIIT tool |
Calves / Coordination / Cardio |
40s Work20s Rest⏱ Into next immediately |
| 2 | Dumbbell Thrusters Squat with dumbbells at shoulders → press overhead as you stand. One fluid movement. 40s of consistent reps. Quads + shoulders + cardio in one exercise |
Quads / Shoulders / Cardio |
40s Work20s Rest⏱ Into next immediately |
| 3 | TRX or Ring Rows (Explosive) Feet elevated, body horizontal. Explosive row to chest, slow negative. The horizontal pull in a circuit context destroys the upper back and rear delts |
Back / Rear Delt / Biceps |
40s Work20s Rest⏱ Into next immediately |
| 4 | Lateral Bounds (Skater Jumps) Single-leg lateral jump — land on one foot, balance briefly, bound to the other side. Width and control is the goal. Trains athletic lateral movement and glute medius |
Glute Med / Lateral Power |
40s Work20s Rest⏱ Into next immediately |
| 5 | Push-Up to Renegade Row Push-up → row left dumbbell → push-up → row right. Keep hips square. 40s of alternating. Pushes chest and pulls back simultaneously. Core stability is critical |
Chest / Back / Core |
40s Work20s Rest⏱ Into next immediately |
| 6 | Tuck Jumps Jump and drive both knees to chest at the peak. Land softly, immediately repeat. The most explosive movement in the circuit — last by design. Give everything |
Full Body / Explosive Power |
40s Work20s Rest⏱ 2.5 min rest, repeat round |
HIIT only works if the "work" intervals are truly all-out. 80% effort gives 20% of the results. If you can talk during a sprint interval, you're not working hard enough.
HIIT is a high-CNS demand activity. More than 3 sessions per week will cause overtraining, poor recovery, and muscle loss. Quality over quantity — every time.
The rest period is not optional. Cutting rest short means your next "work" interval is at 60% — defeating the purpose. Embrace the rest. Attack the work.
Never do HIIT before a heavy strength session. Place it after lifting or on a separate day. Doing HIIT first depletes the glycogen you need for progressive overload.
Eat 20–30g of fast carbs 30 minutes before HIIT. Immediately after, consume 30–40g of protein. This protects muscle while maximizing fat oxidation.
Count reps per interval, track sprint times, log watts on the bike. HIIT progress is measurable. If you're not beating your previous numbers, your intensity isn't increasing.