From 0cd1ad6ae49f4089a58e3f7caccc2dd3d2213278 Mon Sep 17 00:00:00 2001 From: Seirdy Date: Tue, 17 Dec 2024 16:17:48 -0500 Subject: [PATCH] Expand leg day --- content/about/workouts.md | 32 +++++++++++++++++++++++++------- 1 file changed, 25 insertions(+), 7 deletions(-) diff --git a/content/about/workouts.md b/content/about/workouts.md index 98c07c9..ba419fc 100644 --- a/content/about/workouts.md +++ b/content/about/workouts.md @@ -186,13 +186,31 @@ The workout that leaves me feeling the most sore afterwards. Warm-up should incl This is my shortest and most frequent workout. I often do this on days when I have little time, and to separate arm-day from back-day due to their overlap. -1. Jumping goblet squats with dumbbell and backpack. Super high priority, 4 sets. -2. Bulgarian split squats. -3. Lunges with dumbbells. -4. Clamshells with loop bands and ankle weights on thighs (to anchor them in place). -5. Lateral leg raises with loop resistance bands and ankle weights. -6. Lateral band walk. -7. Calf raises with a reverse backpack and dumbbell. +Most of these exercises hit the glutes hard, so I made no section dedicated to glutes. + +### Quads + +These are all compound and high priority, but really nail the quads. + +1. Jumping goblet squats with dumbbell and backpack. Super high priority, 4 sets. Upon exhaustion, switch to sumo squats. +2. Forward lunges. +3. Bulgarian split squats. + +### Hamstring + +4. Dumbbell stiff-leg deadlift, targeting hamstrings. +5. Hip thrusts. +6. Rear lunges. + +### Hips + +7. Clamshells with loop bands and ankle weights on thighs (to anchor them in place). +8. Lateral leg raises with loop resistance bands and ankle weights. +9. Lateral band walk. + +### Calves + +10. Calf raises with a reverse backpack and dumbbell. I spend most of my leg-day time on compound exercises.