November 29, 2025 Workout of the Day

11/29/2025 Workout of the Day. Legs

Warm up: clam shells

Ex 1: Bulgarian split squats-2x10-12

Ex 2: 1 hand kettlebells swings-2x15 (2 sets each hand)

Ex 3: standard split squats-2x12-15

Ex 4: offset calf raise-2x12-15

Total Time = 28 minutes 

It might not seem like much, but again, these single leg exercises are brutal, particularly with a moderate to higher rep range and going relatively close to failure, focusing on a nice controlled tempo.

This style of leg training has boosted my strength, lower body health, and lower body hypertrophy more than any other leg routine that I've done in the past 15 years (I should add that I've been training legs this way for probably the past 4 years). It seems simple and brief, but it is oh-so-effective!

Train like a bipedal animal (because we are). Focus on 1 leg or side at a time and work on getting stronger in the 8-15 rep range. 

2-3 sets for these 4 – or similar 4 – exercises works great and doesn't take all day, like other leg days. 

1. Single leg squat variation or lunge movement

2. Hinge or single leg hinge. Ballistic or grind. I usually alternate between kettlebell swings (ballistic), single leg RDLs (grind), and single leg weighted glute bridges (grind)

3. Secondary squat or lunge (squat jumps = ballistic; or lunges, split squats, step ups, step up to reverse lunges, etc = grinds)

4. Calf isolation (calf raise variation = grind. 5-10 minute jump rope = ballistic + endurance)

This style of training has resolved a lot of my hip pains that were a result of me having many labrum tears and impingement in the hips (I refuse to do the not-so-reliable FAI surgeries, and I've been rewarded for my stubbornness and personal experimentation and research). 

It may not look hardcore or anything on paper, but if you want strong, muscular, highly functional hips, glutes, and legs, this template might be a good idea to try. 

Another bonus is it doesn't require much equipment. 

Sometimes the simple, holistic solution with your eyes on the horizon (longevity) is the best solution.

Talk soon!