FIGHT CODEX
v1.0 · HIT
MON
upper
TUE
lower
WED
core
THU
upper
FRI
lower
SAT
rest
SUN
rest
LOWER BODY
0 / 8
HIT Protocol:
2 sets to near failure · 90–120 sec rest · 2 sec up / 2 sec down
Warm-up
Hip circles + leg swings
1 min
Slow bodyweight squat
10 reps
Main — HIT
Bodyweight squat
2 × 12–15
Reverse lunges
2 × 8 each
Glute bridges
2 × 12–15
Wall sit
2 × 30–45 sec
Cool-down
Quad + hip flexor lunge hold
30 sec/side
Seated hamstring + piriformis stretch
30 sec/side