Leg Day Quads & Hamstrings CrossFit Gym Programming

Workout routine infographic titled "Leg Day: Quads & Hamstrings" featuring a central anatomically correct front-and-back human figure with highlighted muscle groups targeted by this routine using color-coded shading: "Quadriceps" and "Hamstrings" as primary, with subtle secondary highlights on "Glutes" and "Calves". Add 6 numbered exercise cards arranged in clear sequence around the figure, each card including a small clean line-drawing of the movement, the exact English exercise name, sets × reps, and target muscle labels: 1. "Bar-Assisted Pistol Squat" — "4 × 6 each leg" — target muscles: "Quadriceps, Glutes, Hamstrings"; 2. "Bulgarian Split Squat on Bars Support" — "4 × 8 each leg" — target muscles: "Quadriceps, Glutes, Hamstrings"; 3. "Nordic Hamstring Curl" — "4 × 5" — target muscles: "Hamstrings"; 4. "Shrimp Squat" — "3 × 8 each leg" — target muscles: "Quadriceps, Hamstrings, Glutes"; 5. "Single-Leg Hip Hinge Hold on Bar Support" — "3 × 10 each leg" — target muscles: "Hamstrings, Glutes"; 6. "Jump Squat to Bar Reach" — "3 × 12" — target muscles: "Quadriceps, Hamstrings, Calves". Include a quick-stats strip with the exact English labels: "Total Duration: 45 min", "Equipment: Calisthenics Bars", "Difficulty: Advanced", "Calories Burned: 320-420". Add a small bottom safety tip with exact text: "Safety Tip: Keep knees tracking over toes, control the lowering phase, and consult a qualified coach if form breaks down." Visual style: anatomical textbook, energetic, precise, high-clarity educational poster, energetic red and charcoal palette with off-white background, red muscle highlights, charcoal text, subtle grid and callout lines, strong editorial hierarchy, sharp legible typography, editorial fitness magazine illustration, clean line-drawn figures, vector-clean infographic layout. Composition should feel like elite functional training programming with a visually implied cross-training gym atmosphere, but no on-image text for search intent terms. All text MUST be written in English (array). Every heading, label, caption, legend and metric name in the image must be in English — not English. Spell each English word correctly using English characters and diacritics. Numbers stay as digits, no graphic injury imagery, no brand-name supplement boxes, no watermarks Anatomically correct figures, no graphic injury, no extreme dieting claims, no supplement brand boxes. Safety tip at the bottom should reference proper form or consult a coach.