Thursday 1/26/2023 Daily Gym: Leg Workout

Challenge: Listen to an inspirational podcast while you workout! Ed Mylett, Gary Vee, Grant Cardone, Ben Barker, etc!

I realize you probably don't absorb quite as much as you would if you were 100% focused on listening but this is a small change I've made this past year, that I think has made a big difference for me!

Lower Body Warm-Up (link)

*5-7 minutes of lower body dynamic stretches

Deficit RDLs 6x4

*add weight each set

*form before weight

*build to a heavy set of 4

*increase weight from last week

*rest ~45-60 sec between sets

3 Sets:

20 Heel Elevated Goblet Squats

12 B Stance RDLs (each Leg)

*performed as a superset

*control the descent on each rep

Tester Workout RETEST

5 Rounds for Time:

12 Weighted Split Jumps

24 Alt Arm Kettlebell Swings

36 Toes Touches

*do 5 rounds of the 3 exercises as quickly as you can with proper form

*sub regular lunges for split jumps, if you need lower impact

*beat your time from week 1

3 sets:

20 DB Lying Hamstring Curls

:40-:60 sec Bicycle Crunches

Post Workout:

30-40 Back Extensions

*if your low back is feeling too fatigued you can substitute a bodyweight hip bridge

Lower Body Cool-Down (link)

*5-7 min lower body stretches