Leg-dedicated day to freeze-fat in your quads, glutes, and hamstrings and keep your lower body strong for adventure—all with glacial focus and intention.
Warm-Up
400m incline treadmill walk or 5 min bike 2 rounds:
- 12 walking lunges (bodyweight)
- 15 glute bridges
- 10 prisoner good mornings
Strength or Skill
Back Squat
- 5 sets x 5 reps @ RPE 7.5
Romanian Deadlift (barbell or DB)
- 3 sets x 10 reps @ RPE 7
DB Bulgarian Split Squats
- 3 sets x 8/leg
Metcon
“Frostbite Four” (14 min cap): 4 rounds for time:
- 16 wall balls (20/14#)
- 12 box step-overs (24/20”)
- 16 alternating kettlebell deadlifts (53/35#)
Scaling: Air squats for wall balls; lower box; lighter KB
Cool-Down
- Couch stretch (hip flexors/quads): 90 sec/side
- Standing hamstring forward fold: 60 sec
- Seated figure-4 glute stretch: 60 sec/side
- Standing calf stretch against wall: 30 sec/side
- Supine spinal twist: 45 sec/side
Core / Optional Finisher
2 rounds:
- 12 v-ups
- 40 mountain climbers
Coaching Notes
Push speed on wall balls, but don’t lose squat depth. Adjust loads/boxes for form. Reserve the RDLs for quality!
Week-over-Week Progression
- Week 1: 5x5 squat, as written
- Week 2: Add 5-10 lbs, or +1 rep per set, metcon drops to 3 rounds (increase weight)
- Week 3: Hold load, but try for deeper ROM; swap RDL for single-leg RDLs
- Week 4: 4x5 squats @ deload (80% of week 2/3), 10-min AMRAP (reduce reps/set)