Don't Skip Leg Day
September 28, 2020
Studies show that a week that starts with leg day is guaranteed to set your whole rest of the week up for success.
Each minute is assigned a movement. For minutes 1 and 3, you'll have a certain number of reps of a movement to complete before the minute is up. Choose a personalized option where you can work for at least 30-45 seconds. Anything faster or slower than that, you will lose the intended stimulus. For minutes 2 and 4, these movements are meant to be full effort max reps for the entire minute.
For those who did Saturday's workout, if you're still feeling a bit sore in the legs, feel free to go a bit lighter or decrease the reps.
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EMOM 20 min.
Min 1 : 18 Seated Pistols, total
Min 2: Max rep Narrow-to-wide Jumping Squats
Min 3: 18 Weighted Lateral Step-ups, total
Min 4: Max rep Jogging Lateral High-knees
*Complete 9 reps on one side before switching for pistols and lateral step-ups, aim for 30-45 sec. of work.
EMOM= Every Minute on the Minute
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Pistols: first, adjust the loading, then perform only bodyweight, lastly, use a higher seat target.
Step-ups: first, adjust the loading, then perform to a lower platform.
Squats/High-knees: instead of going the full 60 sec., go for 45 sec. and then rest 15 sec.
Have a question? Chat with your coach.
✅ An object to sit on for pistols. A height that will be challenging where you feel some resistance.
✅ A weight for lateral step-ups. Something that is challenging, but you can still do 9 on each side with minimal rest.
⏱ Clock set to 20-minute timer, making sure to keep an eye for every minute of work.
10 Air Squats
20 Alt. Walking Lunges
100m Jog or 30 sec. Jog in place
*Modify stance on Squats and direction (forward/backwards) on Lunges intermittently.
See warm-up details