07/07/2024 WOD

07/07/2024 WOD

Legs

Ex 1: Bulgarian split squats-2x8-12

Ex 2: single leg RDL-2x8-10-15

Ex 3: *unilateral leg extensions-2x10-15

Ex 4: offset calf raises-2x12-20 per side

Total Time = 33 minutes

*I initially was doing double kettlebell front squats for exercise 3. These are a great exercise, but the stimulus to fatigue ratio is not great because the back, shoulders, and abs are so heavily involved. This makes the quads feel almost like a secondary muscle group when the goal is for the quads to be the primary muscle trained during squats.

I find kettlebell front squats work well if you do them first in a workout, but after doing 90 minutes of yard work, Bulgarian split squats, and single leg RDLs out in the 95 degree sun, front squats were clearly not going to provide a good return on my investment. I did 1 set of 8 reps before phoning it in and opting for unilateral leg extensions.

Realistically, I need some more quad isolation in my life anyways.

For 1 minute video overview, click my YouTube short 👇

https://youtu.be/ixg3DV0wy4U?si=lSm12_Cb_cvofVQy