The 30 Minute Physique Experiment Day 6

The 30 Minute Physique Experiment Day 6

08/13/2025 Training Log: Legs 

Warm up: leg raises; single leg glute bridges; bent over rear delt flyes 

Ex 1: Bulgarian split squats-6/6, 6/6

Ex 2: single leg RDLs-12/12, 11/11

Ex 3: 14 inch box step ups-12/12, 12/12

Ex 4: single leg calf raise-12/12, 12/12

Total Time = 27 minutes 

I don't really have much to say about this session. Ops normal. Everything went as planned – terrifically.

I'm digging these 14 inch box step ups. A 14 inch box puts me just above 90 degree knee bending, which makes this a great secondary quad isolation exercise with a bit of extra glute stimulus, as well. 

Bulgarian split squats and single leg RDLs remain my staple primary squat and hinge exercises since my hip injuries and I couldn't be happier with how these feel, the stimulus to fatigue ratio, my progression, and the hypertrophy gains I've experienced since committing to these exercises.

Before my labrum tears and hip issues, I was all in on barbell squats and deadlifts. After my injuries, those 2 lifts had to be replaced. It took me awhile to find the big 2 that would replace them, but the 2 above exercises have filled the void the last few years.

I say it a lot, but my leg training is now almost exclusively unilateral (single leg). It works really well for me for my goals – hypertrophy and avoiding joint pain/injury flare ups.