“The only way out is through.”
— Robert Frost
Wed, May 20
LEG DAY
Day 31 of 70
Daily Progress0/4
Meals
Breakfast
Lunch
Dinner
Training
Bulgarian Split Squat4x12/leg · rest 75s
Back foot on couch or chair behind you. Front foot far enough that knee tracks over toe. Chest up.
Band Squat3x20 slow · rest 60s
Stand on band, loop the other end over your shoulders. Squat to parallel or below. Chest up, knees out.
Band Romanian Deadlift3x15 · rest 60s
Stand on band, hold ends at sides. Hinge at hips, slight knee bend. Push hips back. Feel hamstrings stretch.
Walking Lunges3x30 steps · rest 60s
Long step forward. Back knee almost touches floor. Drive through front heel to stand.
Single-Leg Glute Bridge3x15/leg · rest 45s
Lie on back, one foot on floor, other leg extended. Drive through heel, squeeze glute at top.
Calf Raise3x30 · rest 30s
Stand on edge of step if possible. Full stretch at bottom, full contraction at top. Slow tempo.
Wall Sit (finisher)1x75s · rest -
Back flat against wall, thighs parallel to floor (90 degree knees). Breathe through it.