Thursday 2/23/2022 Daily Gym: Leg Workout

This leg workout is going to be a battle today. Big sets on the leg press and lunges.

Start light and gradually add weight each set. The last set of each exercise should be a struggle as this is where we break the muscle down. Recover properly and then come back stronger.

Prioritize sleep, protein, and hydration.

Let's go to work.

Lower Body Warm-Up (link)

*5-7 minutes of lower body dynamic stretches

4 Sets:

18 Leg Press or 18 Goblet Squats (if you have access to a leg press use that)

18 DB Walking Lunges

*Go straight from the leg press immediately into lunges

3 Sets:

12 B Stance DB RDLs (each leg)

18 DB Hamstring Curls

*done as a superset

15 minute EMOM

1: Weighted Staggered Squats (switch legs 1/2 through set)

2: Box Jumps (20-24 inches, jump up, step down)

3: V-Ups

4: Heavy KB Sumo Deadlift High Pull

5: Heavy Russian KB Swing

*EMOM = every minute on the minute

*do each exercise for 60 sec

*immediately switch to the next exercise with no rest

*3 rotations through the 5 exercises

*it would be helpful to download a workout timer to your phone

Single Leg Lying Hamstring Curls 3x12-15 per leg

*alt legs back and forth with no rest between

Lower Body Cool-Down (link)

*5-7 min lower body stretches