I trained legs every day.
Every day leg day, it’s a good habit to have.
1st : @ Gym
“Bad Girl” 40,30,20,10 with stack
Smith Squats 5×3 2p10
DB Bridge Press 5×10 w/ 35s
2nd : @ Yard
Overhead Squats 2×10 65lb
@ Gym
“Good Girl” 20x160lb
3rd : @ Yard
Overhead Squats bar x 30, 20
Overhead squats are the #1 light exercise
4th : @ Gym
One Leg Leg Extensions
7 each side x 100-205 by notch
“Bad Girl” 50×205
“Good Girl” 50×130
5th : @ Home
BW Squats ~7×10
Solid, real solid, good huffing and puffing, worth doing far more regularly. Also a note to self : hip thrusts both at home off the couch or at gym off a bench, I used these at 20 when I wanted lower body work without a gym, go high reps. For cardio, combine these with jump rope/jumping jacks.
@ Gym
DB Bridge Press 1×25 w/ 40s
It was hard to get into position, either pullover after getting set, or add weighted bridge reps
6th : @ Gym
Hip Thrusts bw x 30, bw+50×20
“Good Girl” 50x175lb
“Bad Girl” 40x225lb
Hip Thrust bw x 30, x30
Hip thrusts are the bomb, do more often
7th : @ Gym
StairClimber 2½min@100+spm
“Good Girl” 30 x stack
“Bad Girl” 30 x stack
8th : @ Gym
1 Leg Hip Thrust bw x 15 each side
Felt strongly in left hamstring, right side with shoe heel down flat puts it more into glute, whereas heel 45°™angled and driven down is felt best 2 legged.
Hip Thrust bw x 50
Held final rep, squeezing and lower rep is an idea
9th : @ Gym
One Leg Leg Extensions
7 each side x 100-205 by notch
15 each side x 220
Use both legs to lower the last inch on the last rep, this feels better
10th : @ Yard
Overhead Squats 65lb x 25, 15, 20
Solid movement, everyone should do these
11th : @ Gym
Hip Thrust bw x 50
12th : @ Gym
StairClimber 5min ~450 steps
1 Leg Hip Thrust bw x 10 each side
Hip Thrust bw x 25
@ Home
BW Hack Squat x 10
13th : @ Yard
Overhead Squats bar x 50
Lots of pauses, long set, breathing squat/rest pause style, upper back/shoulder support was easier than expected, still say this is the #1 manner of squatting overall
14th : @ Couch
Hip Thrusts bw x 50
15th : @ Yard
Walking Swamp Lunges
x 25 each side (50 total)
2½ trips one direction
16th : @ Yard
Walking Swamp Lunges
x 30 each side (60 total)
3 trips one direction
Incline BW Squats x 25
17th : @ Yard
Walking Lunges 5:00
7 or 9 trips one direction
@ Kitchen
Hindu Squats x 50, 30, 20
18th : @ Home
BW Squats 100 total, multiple variations
19th : @ Bedroom
3:00 high horse stance
20th : @ Yard
Walking Lunges 100 total (50 each)
21st : @ Gym
“Bad girl” 225 x 50, 50
22nd : @ Kitchen
3:00 high horse stance
23rd : @ Bedroom
3:20 high horse stance
24th : @ Gym
Bad girl 50x 225lb
Good girl 75 x 160lb
Hip thrust bw x 35
Leg press 4×25 @ 205lb
25th : @ Kitchen
High horse stance 3:20
26th : @ Bedroom
High horse stance 3:45
27th : @ Gym
Good girl 50 x 175lb
Bad girl 40 x 235
28th : @ Bedroom
High horse stance 5:00
High horse stance is a great way to get leg work in, a bunch of time under tension, a bit of mental challenge, a short period of time, and a building of athleticism.
29th : @ Bedroom
High horse stance 3:45
30th : @ Gym
Hip thrusts bw x 30, bw+50 2×20
“Bad girl” stack/260 x 40
“Good girl” 190lb x 50