Workout of the Day – Legs
Monday, May 7, 2018
The timing doesn’t always work out for me, but I always enjoy getting to kick off my work week with a solid Leg Day at the gym. My hand seems to be fine for the most part, so I incorporated some deadlifts at the beginning of my workout, since I actually skipped back day last week. While a lot of people will typically hit some deadlifts on leg day anyway, I’m usually too exhausted to keep proper form while doing it. With that said, I warmed up a good amount with some really light weight and then powered through before moving on to Breathing Squats. Check out the rest of the workout below!
Warm up:
Leg Swings Front to Back
Leg Swings Side to Side
Toddler Squat 3x15 second holds
Air Squats until you feel warm
Conventional Deadlifts – 2x10 (very light weight - focus on getting your body into position with full range of motion)
Strength Training:
Conventional Deadlifts – 4x10-12
Breathing Squats – 3x20
Walking Lunges – 3x10
Superset:
Leg Extensions – 4x15
Leg Curls – 4x15
Cool Down:
5 minute bike
Mobility/Stretching – Roughly 15 minutes
Warm Up
Worlds Greatest Stretch – 1:00
Core Work
Crab Reaches – 0:30
Crab Toe Touches – 0:30
Bird Dogs (alternating) – 0:30
Crab Reaches – 0:30
Crab Toe Touches – 0:30
Bird Dogs (alternating) – 0:30
Crab Reaches – 0:30
Crab Toe Touches – 0:30
Bird Dogs (alternating) – 0:30
Mobility
Dynamic Runner Lunges (alternating) – 0:30
Walkouts to Push-Ups – 0:30
YTW – 0:30
Lateral Hip Openers – 0:30
Dynamic Runner Lunges (alternating) – 0:30
Walkouts to Push-Ups – 0:30
YTW – 0:30
Lateral Hip Openers – 0:30
Dynamic Runner Lunges (alternating) – 0:30
Walkouts to Push-Ups – 0:30
YTW – 0:30
Lateral Hip Openers – 0:30
Make sure you’re picking and choosing your exercises based on your goals. Do your research and improve your weaknesses! Remember, your form should come first in everything you do in the gym. Don’t use momentum to get the weight up, don’t cheat your full range of motion (unless it’s on purpose), and don’t lift with your ego. Doing ¼ squats with 225 lbs (you know who you are) when you can’t get to parallel with 135 lbs won’t help you in the long run.
Love the process.
