This leg day is designed to build the size and strength of your hamstrings, quadriceps, glutes, and calves. Do not overload the bar so much that you will compromise your form. Progressive overload is all about adding weight in small increments of 2.5-10 lb from the previous lift consistently.
FreeLWarmup:
- Cardio: 3-5 minutes to introduce blood flow.
- Perform arm circles in each direction for 15-30 seconds.
- Air Squats: 20 reps focusing on bracing your core and glute activation.
- Leg swings: 1 minute for each leg.
Training Tips
- Record your progress in a spreadsheet or physical journal. Track the sets, reps, and weight for every exercise. This will allow you to track your progress over time and allow you to see if you need to make a change to allow for more growth.
- Compound lifts such as deadlifts, bench presses, and squats require 2-3 minutes of rest while smaller lifts such as hammer curls, lateral raises, and calf raises only require 1-2 minutes of rest due to the difference in muscle mass used.
- Put down your phone and focus on deep nasal breathing in between sets, this will aid in your ability to perform in the next set.
- Flexing the muscle group you are hitting in between sets has been shown to increase mind-muscle connection
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I’m Carter Gansky, a fitness and health advocate and a Doctor of Physical Therapy in training. I explore the strategies and tools that help us live motivating, healthier, and more fulfilling lives.
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