10/12/2024 Training Log. Legs in the Backyard
10/12/2024 Training Log. Legs B
Warmup: single leg glute bridges x 10 (5 second isometric hold each rep); dead bugs; Indian club swinging
Ex 1: front foot elevated reverse lunges-2x8/8
Ex 2: 1 hand kettlebell swings-3x12/12
Ex 3: front foot elevated split squats-10/10, 8/8
Ex 4: offset kettlebell calf raise-20/20, 12/12
Total time = 38 minutes
Followed the lifting with 23 minutes in the sauna.
I think I'm going to swap front foot elevated split squats for high rep unilateral leg extensions or heel elevated goblet squats. The FFE split squats are too time consuming and not as good of a stimulus to fatigue ratio as the other options.
Plus, between Bulgarian split squats and alternating reverse lunges during "Leg A" session, and the front foot elevated reverse lunges on "Leg B" session, I'm getting plenty of unilateral squatting. All 3 of those exercises offer much bigger return on my investment and allow me to push closer to failure and progressively overload better than front foot elevated split squats.
1 hand swings and single leg RDLs are easily my favorite hinge exercises, and I leave myself the option to choose one or the other during this session (Leg B) based on how I'm feeling on a given day.
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