Splits · Flagship
Legs and Core
Lower body and trunk in the same session. Two of these a week is a real leg programme.
- 24Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Legs and Core movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 231 movements in these sessions
- 45 Degree Bicycle Twisting Crunch
- Ab Crunch Machine
- Abdominal Crunches with Hold
- Abdominal Stretch
- Adductor Dynamic Stretch
- Adductor Stretch
- All Fours Quad Stretch
- Alternate Arm Leg Plank
- Alternate Arm Leg Plank Hold
- Alternate Arm Leg Plank Rest Pause
- Alternate Leg Raise from Reverse Plank Position
- Alternate Single Leg Raise Plank
- Alternate Single Leg Raises Plank
- Alternating Barbell Lunges
- Alternating Barbell Side Lunges
- Ankle Circles
- Assisted Sit Ups
- Back Forward Leg Swings
- Backward Abdominal Stretch
- Band Bent-Over Hip Extension
- Band Bicycle Crunch
- Band Decline Sit Up
- Band Side Bend
- Banded Hip Adductions
- Banded Hip Extensions
- Banded Reverse Lunge
- Barbell Alternating Reverse Lunges
- Barbell Bulgarian Split Squat
- Barbell Curtsey Lunge
- Barbell Curtsy Lunge
- Barbell Curtsy Lunges
- Barbell Front Chest Bench Squat
- Barbell Front Chest Lunges
- Barbell Front Chest Squat
- Barbell Front Lunges with Small Pause
- Barbell Front Squat
- Barbell Front Squats Clean Grip
- Barbell Front Squats Cross Grip
- Barbell Front-Rack Lunge
- Barbell Full Squat Back
- Barbell Full Squat(with Rack)
- Barbell Landmine Side Bend
- Barbell Lateral Lunge
- Barbell Lunges
- Barbell Lunges on the Spot
- Barbell Narrow Stance Full Squat
- Barbell Narrow Stance Squat
- Barbell Normal Stance Full Squat
- barbell overhead alternating lunges
- barbell overhead alternating reverse lunges
- Barbell Overhead Reverse Lunge
- Barbell Pause Lunge
- barbell pause squats
- Barbell Press Sit Ups
- Barbell Quarter Squat
- Barbell Rear Lunge on Box
- Barbell Reverse Deadlift
- Barbell Seated Calf Raises
- Barbell Squat Back
- Barbell Squat to Grass
- Barbell Squats (High Bar)
- Barbell Squats (Low Bar)
- Barbell Squats To A Bench
- Barbell Squats To A Bench Chained
- Barbell Staggered Deadlift
- Barbell Standing Leg Calf Raises
- Barbell Step Up Balance on Box
- Barbell Stiff Legged Deadlifts
- Barbell Straight Leg Deadlift
- Barbell Zercher Good Morning
- Belly Twist
- Bent Knee Back to Side Kick
- Bicycling - Stationary
- Bodyweight Windmill
- Butt Kick with Row
- Butt Kicks
- Butt Kicks Slow
- Butterfly Yoga Pose
- Cable Calf Raise
- Cable Crunches
- Cable Twist (Up-Down)
- Calf Raise on Hack Squat Machine
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch Hands Against Wall
- Calf Stretch on a Step
- Calf Stretch on Stairs
- Chained Barbell Front Squats To A Bench
- Chair Frog Feet Elevated Glute Bridge Bodyweight
- Chest Lift with Rotation
- Cobra Pose
- Core Stretch
- Crescent Moon Pose Quad Stretch with Block
- Crouching Heel Back Calf Stretch
- Crunch with Medicine Ball
- Curtsy Lunges Resistance Band
- Dead Bug Extended Arms
- Decline Bench Oblique Crunches Dumbbells
- Decline Sit Ups Dumbbells
- Diagonal Chop Left
- Diagonal Chop Right
- Dumbbell Calf Raises
- Dumbbell Close Grip Shoulder Press Sit Up
- Dumbbell Cossack Squats
- Dumbbell Decline Overhead Sit-Up
- Dumbbell Decline Sit-Up
- Dumbbell Diagonal Chop
- Dumbbell Front Rack Lunge
- Dumbbell Glute Bridge
- Dumbbell Kneeling Wood Chopper
- Dumbbell Low Windmill
- Dumbbell Overhead Side Bend
- Dumbbell Overhead Sit-Up
- Dumbbell Side Lunge Single Leg
- Dumbbell Side Squat Side to Side
- Dumbbell Standing Calf Raise on Step
- Dumbbell Straight Arm Crunch
- Dumbbell Straight Arm Twisting Sit-Up
- Dumbbell Straight Leg Russian Twist
- Easy Pose
- Elbow Push Plank Up
- Elbow-Up and Down Dynamic Plank
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Feet Together Barbell Squats
- Fire Hydrant Bodyweight
- Flutter Kicks
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roller Lateral Quads
- Glute Stretch - One Knee To Chest
- Good Mornings
- Good Mornings Barbell
- Hamstring Lying Curl Up Stretch
- Hanging Oblique Crunches
- High Resistance Band Kneeling Crunch
- Hip and Quad Stretch
- Kettlebell Calf Raise
- Kettlebell Seated Calf Raise
- Kettlebell Single Leg Calf Raise
- Kettlebell Single Leg Glute Bridge Pullover
- Kettlebell Situp Press
- Kettlebell Sumo Squat
- Kettlebell Sumo Squats
- Knee Circles
- Kneeling Hip Flexor Stretch
- L Sit Hold
- Landmine Calf Raise
- Landmine Kneeling Twist
- Landmine Russian Twist
- Landmine Squat
- Lateral Bounds
- Lateral Box Jump
- Lateral Cone Hops
- Leg Lift
- Long Lever Plank
- Lunging Straight Leg Calf Stretch
- Lying (Prone) Abdominal Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Knee Roll-Over Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Med Ball Half Kneeling Wood Choppers
- Over Weight Ab Crunch
- Overhead Lat Stretch
- Pigeon Glutes Stretch
- Pigeon Stretch
- Plank
- Plank Individual Arm Reach
- Plank Jack
- Plank Knee Tucks
- Plank Reach Through
- Plank Shoulder Taps
- Plate Deadlift
- Plate Forward Lunge
- Plate Good Morning
- Plate Good Morning Anterior
- Plate Overhead Walking Lunge
- Plate Staggered Deadlift
- Plate Staggered Pinch Grip Deadlift
- Plate Standing Twist
- Plate Wood Chopper
- PNF Glute Stretch
- Prone Hip Circles
- Resistance Band Kneeling Back Kick
- Resistance Band Kneeling Leg Half Circle on Bench
- Resistance Band Reverse Hyper with Stability Ball on Flat Bench
- Reverse Plank
- Rising Stomach Stretch
- Rocking Standing Calf Raise
- Romanian Deadlift Barbell
- Rowing - Stationary
- Running - Treadmill
- Seated Calf Raise (Toes In)
- Seated Calf Raise (Toes Out)
- Seated Calf Raise Machine
- Seated Calf Stretch
- Seated Figure Four with Twist Glute Stretch
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Spinal Twist (Advanced)
- Seated Spinal Twist (Beginner)
- Seated Toe Touch Hamstrings Stretch
- Seated Wide Legged Adductor Stretch
- Side Plank
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Skipping
- Slingshot Clams
- Smith Machine Calf Raises
- Spider Plank
- Standing Adductor Stretch
- Standing Barbell Twist|seated-barbell-twist
- Standing Cable Crunches
- Standing Cable Oblique Twist
- Standing Calf Raise Machine
- Standing Calf Raises Smith Machine
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Wide Knee Adductor Stretch
- Sumo Squat in Between Legs Resistance Band
- Sumo Squat Over Shoulder Resistance Band
- Sumo Squats (Barbell)
- Suspension Trainer with Grips Supine Crunch
- Toe Touches
- Unilateral Front Plank
- Unilateral Plank
- Weighted Crunches
- Wide-Stance Barbell Squat
Legs and Core workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Legs Core24 sessions · 209 main slots View group
- Abdominals: 48 main slots
- Quadriceps: 41 main slots
- Hamstrings: 24 main slots
- Obliques: 24 main slots
- Calves: 24 main slots
- Adductors: 24 main slots
- Glutes: 24 main slots
WORKOUT ANIMATIONBodyweight Windmill
- Bodyweight Windmill
- Butt Kick with Row
- Butt Kicks
- Butt Kicks Slow
- Dumbbell Low Windmill
24 workouts
- Legs and Core — Week 1 Day 1 (Advanced)
- Legs and Core — Week 1 Day 1 (Beginner)
- Legs and Core — Week 1 Day 1 (Intermediate)
- Legs and Core — Week 1 Day 3 (Advanced)
- Legs and Core — Week 1 Day 3 (Beginner)
- Legs and Core — Week 1 Day 3 (Intermediate)
- Legs and Core — Week 2 Day 1 (Advanced)
- Legs and Core — Week 2 Day 1 (Beginner)
- Legs and Core — Week 2 Day 1 (Intermediate)
- Legs and Core — Week 2 Day 3 (Advanced)
- Legs and Core — Week 2 Day 3 (Beginner)
- Legs and Core — Week 2 Day 3 (Intermediate)
- Legs and Core — Week 3 Day 1 (Advanced)
- Legs and Core — Week 3 Day 1 (Beginner)
- Legs and Core — Week 3 Day 1 (Intermediate)
- Legs and Core — Week 3 Day 3 (Advanced)
- Legs and Core — Week 3 Day 3 (Beginner)
- Legs and Core — Week 3 Day 3 (Intermediate)
- Legs and Core — Week 4 Day 1 (Advanced)
- Legs and Core — Week 4 Day 1 (Beginner)
- Legs and Core — Week 4 Day 1 (Intermediate)
- Legs and Core — Week 4 Day 3 (Advanced)
- Legs and Core — Week 4 Day 3 (Beginner)
- Legs and Core — Week 4 Day 3 (Intermediate)
02 Upper12 sessions · 84 main slots View group
- Shoulders: 24 main slots
- Chest: 12 main slots
- Lats: 12 main slots
- Middle Back: 12 main slots
- Biceps: 12 main slots
- Triceps: 12 main slots
WORKOUT ANIMATIONElbow-Extension
- Elbow-Extension
- Assisted Chin Up Normal Width Reverse Grip
- Assisted Chin-Up on a Bench
- Assisted Chin Up Reverse Close Grip
- Assisted Chin Up Reverse Wide Grip
12 workouts
- Legs and Core — Upper Body, Week 1 Day 2 (Advanced)
- Legs and Core — Upper Body, Week 1 Day 2 (Beginner)
- Legs and Core — Upper Body, Week 1 Day 2 (Intermediate)
- Legs and Core — Upper Body, Week 2 Day 2 (Advanced)
- Legs and Core — Upper Body, Week 2 Day 2 (Beginner)
- Legs and Core — Upper Body, Week 2 Day 2 (Intermediate)
- Legs and Core — Upper Body, Week 3 Day 2 (Advanced)
- Legs and Core — Upper Body, Week 3 Day 2 (Beginner)
- Legs and Core — Upper Body, Week 3 Day 2 (Intermediate)
- Legs and Core — Upper Body, Week 4 Day 2 (Advanced)
- Legs and Core — Upper Body, Week 4 Day 2 (Beginner)
- Legs and Core — Upper Body, Week 4 Day 2 (Intermediate)
What is in the block
Every session in Legs and Core, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner8 sessions · 4 weeks
- Week 1 · Day 19 exercises · 34 sets
- Week 1 · Day 38 exercises · 31 sets
- Week 2 · Day 18 exercises · 31 sets
- Week 2 · Day 39 exercises · 34 sets
- Week 3 · Day 18 exercises · 36 sets
- Week 3 · Day 38 exercises · 36 sets
- Week 4 · Day 19 exercises · 40 sets
- Week 4 · Day 39 exercises · 40 sets
Intermediate8 sessions · 4 weeks
- Week 1 · Day 19 exercises · 34 sets
- Week 1 · Day 39 exercises · 34 sets
- Week 2 · Day 19 exercises · 34 sets
- Week 2 · Day 39 exercises · 34 sets
- Week 3 · Day 19 exercises · 40 sets
- Week 3 · Day 39 exercises · 40 sets
- Week 4 · Day 19 exercises · 40 sets
- Week 4 · Day 39 exercises · 40 sets
Advanced8 sessions · 4 weeks
- Week 1 · Day 19 exercises · 38 sets
- Week 1 · Day 39 exercises · 38 sets
- Week 2 · Day 19 exercises · 38 sets
- Week 2 · Day 39 exercises · 38 sets
- Week 3 · Day 18 exercises · 36 sets
- Week 3 · Day 38 exercises · 36 sets
- Week 4 · Day 19 exercises · 40 sets
- Week 4 · Day 38 exercises · 36 sets
What this block is
Legs and Core runs as a 4-week block, 3 days a week, and there are 24 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Splits tier
How you carve the week up. Pick the one that matches the days you can actually train.
-
Start hereFlagship
-
Body part
-
Flagship
-
Flagship
-
Female-first
-
Flagship
-
Flagship
-
Flagship
Browse another tier
Want legs and core built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 24 sessions on this page are counted from the live library, excluding anything retired. Back to the Splits tier · the whole library.