Commercial Gym Archives: 01/23/2025 Training Log. Legs

Commercial Gym Archives: 01/23/2025 Training Log. Legs

My 9am client was sick and had to cancel so I did legs at that time instead of waiting until after work. T'was a grand decision.

Ex 1: Bulgarian split squats-2x9/9

Ex 2: single leg RDL-2x10/10

Ex 3: elevated pistol Squat (assisted)-2x6/6

Ex 4: slider hamstring curls-20,15

Ex 5: calf raise-15,11

Total Time = 40 minutes 

I got pulled down into a online spiral of calisthenic leg training and it planted the seed of practicing elevated pistol squats into my little brain.

I was planning to do leg extensions as my secondary quad exercise, but the machine was in use so I decided – hey, why not give this whole pistol Squat progression thing a try?

So I did a couple sets of 3, playing around with various setups and box heights. It turned out a 12 inch box and holding on to a squat rack was enough assistance so I did a couple slow sets of 6, pausing at the bottom of each rep.

Slider hamstring curls are an exercise I often use with my high school athletes and as a fun variation for some of my more advanced general population clients. It requires a decent bit of body control, but these are a good hamstring and glute developer – especially if you find yourself without access to a hamstring curl machine (or, again, if you just want a unique variation). Increase the difficulty by increasing the reps, emphasizing a slow eccentric, or doing the exercise one leg at a time.

Unilateral leg training continues to be the answer for me ever since my hips became so ridiculously jacked up 6 years ago. Don't be afraid to adjust your training when life happens. Find ways to continue to challenge your body and use exercises that will allow you to get bigger and stronger. Everyone's situation may be different. If certain exercises can no longer effectively, productively, or safely be performed (without surgery), don't try to continue doing them. It could just make your situation worse.

Finish the week strong.