Leg Day

I have been waiting for today's workout. 🏋🏾‍♀️ This morning I woke up early and took some time to meal prep. It's been a crazy week of driving all over the Valley, so I packed my post-workout meal because I knew I was going to lift heavy today.

Lunch was lean beef (grease drained), steamed broccoli, roasted asparagus, and baked sweet potatoes. 🍠🥦

Now I just need to find some healthy, on-the-go sauces to bring it all together but for now, it'll do. Fuel those muscles, girly.

Leg Day

Warm-up (8–10 min)

• 5–10 min incline treadmill walk

• Bodyweight squats × 10

• Walking lunges × 10 each leg

• Glute bridges × 15

• Leg swings (front/back & side/side) × 10 each

Main Lifts

• Back squat — 4 sets × 5–8 reps

• Romanian deadlift — 3 sets × 8–10 reps

• Bulgarian split squat — 3 sets × 8–10 reps each leg

• Leg press — 3 sets × 10–12 reps

Machines

• Leg extension — 3 × 12–15

• Seated leg curl — 3 × 12–15

• Standing calf raise — 3 × 15–20

Finisher (Optional)

• Sled push: 4 rounds, or

• StairMaster: 10–15 minutes at a steady pace

Cool Down

• Hip flexor stretch

• Hamstring stretch

• Figure-4 glute stretch

• Quad stretch

• Deep breathing for 3–5 minutes

Focus on good form, leave 1–2 reps in the tank on your heavy sets, and enjoy getting back under the bar. 💪🏾