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Expand leg day

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Seirdy 2024-12-17 16:17:48 -05:00
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content/about/workouts.md
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@ -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.