In Gym

Day 22 - Legs

1. Deadlift -3x10
2. Deficit Curtsy Lunge - 3x12
3. Lying Hamstring Curl - 3x12
4. Seated Single-leg Pistol Squat - 3x12
5. Step Ups - 3x15

Deadlift

3 Sets of 10 Reps

1. Start with the barbell on the floor. Stand with your feet slightly wider than shoulder-width apart, with your toes under the bar. Squat down and lean forward slightly, keeping your spine in a neutral position. Grasp the bar with hands slightly wider than your thighs. Pull your shoulders down and back so your chest is sticking out, keep your chest lifted and your head in line with your spine. Brace your core to help stabilize and protect your spine during the movement.
2. With your core engaged, push through your heels to start the lift. Engage your back and keep your shoulders pulled back to avoid rounding the shoulders. Stand and pull the bar so your hips and the bar rise at the same rate, keeping the bar close to your body as it moves upward. Finish with a glute squeeze at the top of the lift, almost pressing your hips forward against the bar.
3. Slowly lower the bar toward the ground, while shifting them back and down, simultaneously bending your knees so the bar and your hips lower at the same rate. With the bar in front of your legs, it forces you to push your hips back, keeping your weight on your heels, further engaging your glutes and hamstrings.

Deficit Curtsey Lunge

3 Sets of 12 Reps

1. Start standing on a low platform with both feet, roughly around 6 inches tall which is roughly 2-3 risers but you can choose less or more elevation.
2. Place your entire foot on the platform to ensure your heel maintains contact at all times in the upcoming reps.
3. Take a big step back with your right, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible.
4. Next Drive up to the starting position, pressing through the heel of the leading leg to do so.
5. Remember not to whip your leg around excessively on your way down - instead step down and moderately to the side. You can make these more challenging by adding weight in the form of dumbbells or a weighted vest but not too heavy. Treat this as a move that focuses on patterning, mobility, and joint health.

lying hamstring curls

3 Sets of 12 Reps

1. Lie on your stomach on the machine, positioning the backs of the lower 1/3rd of your lower legs under the resistance pads.
2. Contract your hamstrings, flexing (bending) the knees and moving the resistance pad in a controlled manner towards your butt. Avoid arching your back during this movement.
3. Pause momentarily, then slowly return to your starting position by lowering the resistance pads in a controlled manner.

Seated Single-leg Pistol Squat

3 Sets of 12 Reps

1. Sit down on a flat bench or box with knees bent 90 degrees and feet flat on the floor.
2. Hold arms straight out in front of your body so that they are parallel to the floor. Next, raise your right leg off the ground so that your knee is locked.
3. Begin exercise by pressing your body straight up off the bench with your left leg, until your left leg is straight. Do not lean forward when pushing up with your left leg. Lower yourself back down in a controlled manner to the bench.

Step Ups

3 Sets of 15 Reps

1. Stand tall holding a pair of dumbbells or kettlebell at arm’s length by your sides, and place your right foot on a bench.
2. Keeping your chest up and shoulders back, push your body up with your right leg until it’s straight.
3. Pause, and then lower your body back to the starting position under control. Perform equal reps on both legs.