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Thursday 3/2/2023 Daily Gym: Leg Workout

Reminder: You got this! Keep showing up. Write your goals down daily and intentionally pursue them.

PS another tester workout today. Keep track of how many rounds and reps you get in the AMRAP as we will retest in week 4.

Lower Body Warm-Up (link)

*5-7 minutes of lower body dynamic stretches

3 Sets:

10 DB Bulgarian Split Squats (each)

10 DB Single Leg RDL (each)

*done as a superset

*add weight each set

*for the split squats DBs at sides. I like using a flat bench for the back foot

3 Sets:

10 Heel Elevated DB Goblet Squats

12 Good Mornings

*done as a superset

*push the weight on goblet squats

*technique is everything on the good mornings, so low weight if needed

Tester Workout


10 Squat Jumps

10 Alt Arm DB Hang Snatch

10 Weighted V-Ups

*AMRAP = as many reps as possible

*for 10 minutes rotate through the 3 exercises as many times as possible

*Form comes first but the goal here is speed.

*for lower impact modify squat jump with a regular squat

*add 5-10 lbs to the V-Up

*log in your notes app how many reps you get in 10 min for retest in week 4

3 Sets:

8 single Leg Lying Leg Curls (each leg, lower weight slowly)

8-12 Single Leg Standing Calve Raise (each)

*done as a superset

*back and forth no rest between

Lower Body Cool-Down (link)

*5-7 minutes of lower body stretches

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