November 13, 2025 Workout of the Day

11/13/2025 Workout of the Day

Warm up: 1-2 rounds of single leg glute bridges x 10/10; Ab wheel rollouts x 10

Leg Session

Ex 1: Bulgarian split squats-2x8-15

Ex 2: single leg RDLs-2x10-15

Ex 3: single leg box squats (18 inch box)-2x10-15

Ex 4: single leg calf raise-2x10-15

8 total sets may not seem like a lot. But doing 8 sets per leg with 4 unilateral lower body exercises while executing each set with great form, focus, and intensity (going relatively close to technical failure, where form may begin to break down, but never actually failing a rep) can be brutal. Yet not so brutal that you spend all day in the gym/garage and are too sore to live life, when you leave the workout, for the next 48 hours. 

But brutal enough to get a great pump, accumulate some reasonable levels of soreness, while allowing yourself to hit a workout for a different area of the body tomorrow. 

Most importantly, 8 good sets of leg training can take just 30 minutes to complete and allows plenty of work for a good stimulus to build muscle, yet not so much work that you're unable to train legs for another week. These sessions are intentionally designed to maximize adherence, maintain consistency, and train in a repeatable way. 

Stimulate the muscles to grow. Give those muscles a few days to recover. Than train again in a few days, trying to add an extra rep here and there. 

These brief, frequent, low-ish volume sessions prioritize consistency, practice, and progressive overload. 

Remember, it's darn-tootin' hard to progressively overload (aka, improve performance on key exercises) if you're constantly sore, tired, and struggling to recover. Many people notice they're able to actually progress performance again when they do less volume and fewer exercises per session (within reason, of course. Don't start using that as an excuse to do 1-2 sets of 1 exercise per session).

Enjoy!