Hamstring Focus Leg Day Flow Program

Daily program by Rigiiko

Standing by the rack on leg day?

I help you put the hardest lift first, before the rack feels random.

One small cue before you lift. The rack feels less noisy.

Show me the first move

This is for you if

You’re busy, short on time, and still want leg day to count.
You walk in and forget what should come first.
You want more hamstring and glute focus.
You rush reps when the gym feels busy.
You leave unsure if the session matched your focus.
You want my personal leg-day guidance in your pocket.

I'm in for this flow

Why I made this

I'd start leg day and still second-guess the order.

Random warm-up, random focus.

So I built what just tells me what to do, before my coffee, actually moves the needle.

— Rigiiko

Send me my first cue

What you get

Daily first-lift prompt

Before the gym, name the hardest movement.

Session order checklist

Deadlifts, RDLs, hip thrusts, then leg press.

Controlled-rep cue

Use it on one movement when reps get rushed.

Leg press foot rule

Feet high on the platform for hamstring and glute bias.

DONE check-in

After training, reply with what felt aligned.

Lock in my leg day

How it works

For 21 days, I text you easy prompts via WhatsApp. You do them & reply DONE.

Takes minutes - creates change.

Send it to my WhatsApp

Why this works

Small doable tasks drive action. Action leads to small wins. Wins encourage repetition.

21-day repetition builds habits & gets results.

Show me the cues

No perfect schedule needed. Use the cue around your gym day.

Make it feel less random

Start my leg-day flow

$29 one-time

Get my hamstring-focused session cues delivered via WhatsApp.

Included:

21 days

Delivered via WhatsApp

Hamstring focus leg day flow

Hardest lift first cue

Deadlifts, RDLs, hip thrusts, leg press, cardio

DONE check-in rhythm

Not clicking at any point? I refund. No form. — Rigiiko

Practice a clearer lower-body session order with my cues.

Start now - $29

Secure one-time payment.

Delivered via WhatsApp

What I'll send you

It's leg day. You're on the gym floor and the order feels random.

Write deadlifts as your first exercise, then RDLs after.

If the deadlift area is busy, start with your hardest lower-body exercise.

You: DONE

Good. The gym session has an order now.

You're at hip thrusts and the reps are getting rushed.

Use slow and controlled reps; pause at the top for five to 10 seconds.

If 10 seconds feels too long, hold five seconds at the top.

You: DONE

Good. That top pause keeps the cue clear.

You're on the leg press and want hamstrings and glutes.

Place your feet at the top of the platform before you press.

If leg press is not happening, finish with 20 or 30 minutes of cardio.

You: DONE

Good. You still closed the session with cardio.

Put me in your WhatsApp

FAQ

Q1: Do I need to train legs every day?

A: No. Use the prompts around your own gym days.

Q2: What if I miss a gym day?

A: No stress. Reply when you train next.

Q3: Is this a full workout coaching setup?

A: No. It’s my hamstring focus leg day flow and cues.

Q4: What if I only have a short session?

A: Pick the hardest lift first and use one cue.

Q5: What if the gym equipment is busy?

A: Use the fallback cue I send you that day.

Q6: Is this just a saved TikTok?

A: No. I walk you through the order, cues, and check-in.

Help me start

If leg day feels random, I’ll walk you through the flow.

I'm in, my loves