07/07/2024 WOD
Legs
Ex 1: Bulgarian split squats-2x8-12
Ex 2: single leg RDL-2x8-10-15
Ex 3: *unilateral leg extensions-2x10-15
Ex 4: offset calf raises-2x12-20 per side
Total Time = 33 minutes
*I initially was doing double kettlebell front squats for exercise 3. These are a great exercise, but the stimulus to fatigue ratio is not great because the back, shoulders, and abs are so heavily involved. This makes the quads feel almost like a secondary muscle group when the goal is for the quads to be the primary muscle trained during squats.
I find kettlebell front squats work well if you do them first in a workout, but after doing 90 minutes of yard work, Bulgarian split squats, and single leg RDLs out in the 95 degree sun, front squats were clearly not going to provide a good return on my investment. I did 1 set of 8 reps before phoning it in and opting for unilateral leg extensions.
Realistically, I need some more quad isolation in my life anyways.
For 1 minute video overview, click my YouTube short 👇
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