WOTW November 13th - November 18th

Leg Day

Barbell Conventional Deadlift; 5 sets of 5 reps.

Notes: Be sure to properly warm up, including warm up sets working up to the weight you plan to use for the 5 working sets. Do not just load the barbell and perform your sets right away. I am aware that a deadlift is not necessarily a leg dominate movement, but as I am also running a strength program for my deadlift and other main lifts I find it easiest to program in deadlifts with a leg day.

 

Reverse Lunge; 4 sets of 6 reps each.

Notes: Be sure to keep all the weight through the front leg, as the back leg is just a guide leg. You can alternate legs or perform all reps on one side before switching.

 

Bulgarian Split Squat superset w/ Step Ups; 4 sets of 8 reps per exercise.

Notes: when performing the split squats, they can be loaded using dumbbells, kettlebells, a barbell or bodyweight depending on your preference and skill level. Follow these up with bodyweight step ups on a box or bench that is knee level or above.

 

Single Leg Deadlift superset w/ Pistol Squats; 3 sets of 6 per exercise.

Notes: If you can not perform a standard Pistol Squat (I cannot) then lower the progression by either supporting yourself with a TRX or by sitting onto a box or a bench. I would also suggest to practice your movement pattern/form on the single leg deadlift before attempting them weighted.

 

Lying Leg Curls superset w/ Staggered Stance Romanian Deadlift; 3 sets of 15 reps

Note: After performing the leg curls, grab two dumbbells or kettle bells and perform walking staggered stance RDLs for 30 total steps (15 each leg). Warning this will burn like crazy.