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Expand leg day
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@ -186,13 +186,31 @@ The workout that leaves me feeling the most sore afterwards. Warm-up should incl
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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.
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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.
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1. Jumping goblet squats with dumbbell and backpack. Super high priority, 4 sets.
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Most of these exercises hit the glutes hard, so I made no section dedicated to glutes.
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2. Bulgarian split squats.
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3. Lunges with dumbbells.
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### Quads
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4. Clamshells with loop bands and ankle weights on thighs (to anchor them in place).
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5. Lateral leg raises with loop resistance bands and ankle weights.
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These are all compound and high priority, but really nail the quads.
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6. Lateral band walk.
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7. Calf raises with a reverse backpack and dumbbell.
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1. Jumping goblet squats with dumbbell and backpack. Super high priority, 4 sets. Upon exhaustion, switch to sumo squats.
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2. Forward lunges.
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3. Bulgarian split squats.
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### Hamstring
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4. Dumbbell stiff-leg deadlift, targeting hamstrings.
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5. Hip thrusts.
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6. Rear lunges.
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### Hips
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7. Clamshells with loop bands and ankle weights on thighs (to anchor them in place).
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8. Lateral leg raises with loop resistance bands and ankle weights.
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9. Lateral band walk.
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### Calves
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10. Calf raises with a reverse backpack and dumbbell.
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I spend most of my leg-day time on compound exercises.
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I spend most of my leg-day time on compound exercises.
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