30-Minute Unilateral Legs and Cardio: Day 3

Hi. Lindsay Bondgren. Nourish with love. And this is your unilateral leg workout. Today is all about the lower body using one leg at a time. That's what unilateral means. It's going to be a lot of fun. And I'm joined by the amazing Rachel. Hi. She'll be offering some modifications throughout today's workout. I'll be taking it back to a box. If you don't have a box, don't worry. Rachel's going to show you how you can do everything today from the ground as well. All you need are some dumbbells. We have anywhere from 15 to 20 pounds with us today and we also have a towel which we will be using as like a glider. So if you're on carpet, you could grab a paper plate or a diaper. We've heard works a baby diaper works on carpet. Or if you're on hardwood, you could grab a towel, T shirt, whatever you have on hand. Dumbbells. Towel. If you're with me, you can add a box. You can use your couch, you can use an ottoman, you can use a chair, anything. You have to add a little bit of an incline if you would like. Otherwise we're gonna get this party started. Yes. Right into it. Let's go. Right into it. Leg day, let's go. We're gonna warm up and then we're gonna jump in. Today's workout looks like this. You have three circuits. Each circuit has three exercises. The first two exercises are your strength based exercises. You're going to do those for 30 seconds of work followed by 10 seconds of rest. And then you have a burnout move which we're going to do for 50 seconds of work. Yes, I said 50. 50 seconds of work followed by 20 seconds of rest. OK, I'll go high impact for the burnout. Rachel's going to keep it low impact. You got options today. Strength, strength, burnout move. A little bit of a push. We're going to call it like, maybe you call this like unilateral legs and cardio. It's going to raise your heart rate a little bit. It. I love it. All right, let's go. Let's get ourselves warmed up. All right, so we're gonna start right here. Feet are stacked underneath my hips. Big inhale, reach up nice and tall. Exhale. Hands come to the back of the head. Let's go for some hip hinges. Just hinge and stand. Nice hinge and stand. So on that hinge, I'm thinking about pushing my butt back towards that Wall behind me. Initiating with a hip hinge. If it helps, you can take your hands right to your hips and dig your hands into that hip crease. That's what you should feel. Hips go back first. Nice. Go. Four. We're gonna drop into a squat in three. Nice work, nice work. In two. Last one. Last one. One. Now you drop the hips down. Drop it down into a squat. Nice. Knees drive out towards those outer three toes. Chest up, eyes up. You'll notice I have a knee brace on about eight months post knee surgery. Still on the recovery, especially when we go to single leg exercises. This is my weaker leg, so I'm gonna do my best. You do your best, okay? You can do anything, everything today with weights or body weight. Go forward. You're gonna hold at the bottom in 3. Nice work. 2, 1. Hold here. Just pulse. Pulse. 4. Pulse 3. Pulse 2. Pulse 1. Hands go to the mat. Step back. Find a nice high plank. We're gonna go Spider Man. Step in. You're gonna step right foot outside right hand. Step back. Switch left foot outside left hand. Just a nice big wide step here to open up those hips. Nice big hip openers. Helps us get deeper in those squats. More mobility and squats and lunges. Nice. Awesome work. Now hold that right foot outside right hand. Give me an easy twist. Gaze, follow those fingertips. Can you drop your elbow down towards your shoe, your ankle, whatever you can reach today. Open it back up, set it down. And switch. Left foot outside left hand. Big easy twist. Nice. Thinking about dropping these hips to the ground. Now drop that elbow toward that shoe. Open it back up. Nice work. Set it down. Step back. Step your feet into a tabletop position right here. You're gonna draw a big hip circle with that right knee. So right knee draws a big H circle. And then you're going to reverse that hip circle. Nice. More hip mobility. Working on getting those hips nice and warm today. Awesome job. Big hip circle. And reverse it. Hold here. Cat, cow. Drop the belly. Arch the chin. Reverse it. Tuck that spine up towards the ceiling. Find a nice neutral spine again. Left knee, left knee. Draw those big hip circles up and around. Sorry, Rage. And bring it back. We've done a couple unilateral leg workouts before. You guys have loved them. I love unilateral training. So good. Especially to showcase your muscle imbalances. We won't call them weaknesses, we'll call them imbalances. Bring it back. Nice work. Right here. Now take those knees nice and wide. Take the forearms to the ground. You're just going to Rock those hips front and back. Some frog rocks open up those inner hips as well as the adductors inner thighs. We're going to get after those right away. Something I've been really working on in my own mobility and strength is those adductors, those inner thigh muscles. Nice work. Two more rocks right here. Front, back. Last one. Front, back. Nice. Walk those knees in. Awesome job. From here. Go ahead, step back. Find a nice high plank. Step the right foot between the hands. Right here. You're going to drop and lift. Take it down and up. Nice work. Right here. Go. Four. Three. You're gonna hold a low lunge in two and one. Drop below. Now lift the arms up high. Isometric lunge. Hold back, knees hovering off the mat. Nice 90 degree bend here. Hold for four. Three, two. Switch it up. Hands the mat. Left foot goes between the hands. Drop and lift. Drop and lift. Nice work. Right here. Go. Four. Nice. Three. Right into that lunge. Hold in two and one. Drop it low, Come up. Nice back knees hovering off the ground. There we go. Hold it here for 4. 3, 2 and 1. Drive right up into it. Let's go. High knees, high knees, high knees. Get them up. Go. 8. Go. 7. Go. 6. Go. 5. 4, 3, 2, 1. We're gonna roll this mat out of the way so we can give you a teaser. We're gonna keep that out of the way. We had some warm ups. We could get nice and warm. Now it's just gonna go all the way up, right? Do you got room? Yeah, great. Plenty. Grab your towel, your diaper, your paper plate, whatever you've got. We're gonna give you a preview of the moves you're gonna do today. We'll start placing that on your left toe. Right leg is gonna do the work. Single leg squat. As this leg kicks out, pull in, kick out, pull in. Nice work. So I'm driving through this right heel to stand me tall. Kick out. You can add a weight to this. That's what we're gonna do in the first set. 4. Nice. 3. You're going to take it right back into reverse. Lunge in two. Nice. Last one. Now this leg goes back into a lunge and drive. This back leg is going to stay a little bit straighter. Normally you're dropping that back knee to the ground. Think of this more of like a runner. Back legs and go a little bit straighter. Nice. Go. Four. Nice. Three. Nice. Two. One. Switch it out. Same thing. Other side. Standing on my left leg. Right leg goes out and in. So the more I'm going To engage this inner thigh. What's called the adductor. The harder I push this toe into the ground. As I pull it together, squeeze those inner thighs together. Nice. Go. Four. Into that lunge in three. Nice work. In two and one. Take it back to lunge. Run and lift. Run and lift. You got it. Nice. Right here. Nice. Go. Four. Go. Three. Awesome. Go. Two. And last one. How you feeling, Rachel? I like it. That's fine. Yeah, right, because that's what we're gonna do with the first circuit. Now you're warm, grab your water, take a quick step. All right. First circuit's gonna be from the ground using the towel. Second circuit's gonna be with your box. Third circuit, back on the ground. Yes. Just going to keep our mat out of the way for ease. We're going to start. Remember we finished that warm up. Right leg's going to be on the ground. Left leg is going to kick out often. You can hold the weight right here. I'm going to go body weight. This is still the hardest move for me. This circuit actually comes from this circuit. It's this first circuit, a circuit I've been doing almost every other day for 10 minutes a day to try and strengthen this leg. So that's where this comes from. I'm going to go body weight. You can add a weight. I'm going to add a weight to the lunge. Alright. So we're gonna go majority of the weight. This is a single leg squat for your right leg. Okay. Left leg is gonna kick out. You can engage that inner thigh by digging that toe into the ground. You're gonna do this for 30 seconds of work. Then you're gonna rest for 10 and go right into those runners. I'm add weight for that. All right, let's kick it out to the side in three, two. Let's go. 30 seconds. Lunge and pull it in. Nice. Right there. You're driving through that right heel. Driving through the other heel to stand you up. Pushing the left toe into the ground. Engaging those hips, inner thighs. Nice work right there. Out and in. You got it. Come on. Only 30 seconds and you only do each side once. So you're gonna do everything on the right leg. Then we're gonna switch all on the left leg. Yes. You're here for five, four, three, two and rest. I'm gonna grab my weight now right here. You can rack it when you go into those lunges. And five. Right leg forward, left leg back. In three, two. Let's go down and drive. So I'm driving to that front heel again. Boom. Boom. You can hold it here. You can go here. It's a little bit more comfortable for me to go there. Boom. Really focus on driving. I personally like to place my right hand on that big gluteus maximus. So I can feel it doing the work, making that mind muscle connection. Nice. The good news is you're in the final 10. Yes. Boom. Drive to that front heel stand. Nice work. Final five, four, three, two and one. Ready? Kick that towel off to the side. Body weight. Lateral lunge, lunge, jump, switch. This is your 52nd burnout. I hit right, step right back into lunge switch. Hit left, step right back into lunge switch. I'm gonna do that for 50 seconds. Rachel's just gonna take the jump out. You ready? Let's go. This is where the fire comes in, guys. Hit right, hit right. In three, two. Let's go. Hit right. Right back to the lunge. Jump switch. Hit left, Right. Back to lunge. Jump switch. Hit right. Nice. Okay, now, you don't fly for this. Remember, this is 50 seconds of work. Find a pace you can stick with for all 50 seconds. No breaking. Okay? You're gonna get a 20 second break after this. I want you to keep moving for at least 50 seconds. You got 30 left, 30 left. How you doing? Okay, nice work. Unilateral legs. This is our burnout move, our power move. We go strength, strength. Burnout power. Strength. Strength. Burnout power. You call it cardio. Call it what you want. Just keep moving. Come on. What would it look like if I said 10 more seconds? 10 more seconds. Yes, you can. Let's go. Right here. Last five, four, three, two. You're out. Rest for 20. Rest for 20. Heart rate comes down. Grab your towel. Your slider. Same thing. Other side. Right toe goes on it. Left leg is going to do the work. Left leg's gonna do the work. How are we doing? You ready to kick it out? Let's go. Let's do it. You got five seconds. You got five seconds. Single leg squat on the left. Right leg kicks out in three, two. Let's go. Single leg. These single leg exercises, you might have to go a little bit lighter than normal because you really are focusing right. One leg at a time. Right toe is driving into that towel to engage that right inner thigh. Adductor. Left heel is driving straight into that ground to stand you tall. Nice work. Both legs are working. Majority of the work is in that left leg. 10 seconds. 10 seconds. Come on. Stand tall for 5, 4, 3, 2 and 1. Nice work. Rest for 10 you go right back into those lunges. Left leg forward, right leg takes it back, right leg takes it back. In three, two. Let's go. Here we go. This combo right here. The slides. Been doing this daily. Really trying to work on my lower body strength, equaling out my legs. My surgery is surgery. Like it's just still so much weaker, you know, you gotta earn it, you gotta work for it, right? Come on. One rep at a time, let's go. Drive step front left, heel for ten. Nine. Let's go. Come on, you're almost there. Final five, Four, three, two and one. Nice work. Glider off to the side. Dumbbells down. Quick sip if you need it. 50 second burnout. You ready? 50 seconds burnout. Hit right. Right back into that lunge jump. Switch if you want it. 50 seconds on. Come on, you're working for that water break. And then we transition circuits. We go in three. Hit right in two and one. Hit right lunge switch. Hit left lunge switch. Come on. Remember, it's 50 seconds. It's 50 seconds. Find a work pace you can stick with all 50 seconds. I'm a little slower. Not gonna burn myself out here, right? Do you think this is slow, Lindsay? I don't feel like we're moving slow here. Finding a pace I can stick with. Well, there we go. Find your tempo, find your rhythm. Dig in. Come on. 20 seconds guys. You got it. Let's go. Come on. You're working for that water break. You gotta earn it. You're in the final 10. Let's go. 10, 9, 8. You got this. Legs are feeling it. Yes, they are. 5, 4, 3, 2, 1. Circuit one, water up. Water up. Circuit one done. Onto circuit two. And we're gonna box into play. Grab a couch, an ottoman, whatever you got a chair. Try and start heavy. I'm going to bring 120 pounder, 115 pounder with me. We're starting my favorite unilateral leg exercise. I know it's not others favorite. We'll go. I'm going to go right foot on the ground, left toes on my box. It's that single leg, rear foot elevated. Bulgarian split squat. Rachel's gonna give you a split squat from the ground. 30 seconds here. I'm gonna use my one heavy weight. You're gonna rest for 10 and then you're gonna go into 30 seconds with a single leg squats box. I'm gonna try and go single leg. I gotta drop my weights for that. Rachel's gonna give you a staggered squat. Then we got a fun Burnout move. You ready, Rach? Let's go. Let's do this. 30 seconds. One leg on the box. Remember, you're only doing each leg once. Only doing it once, that's meant to be magical, right? 30 seconds in three, two. Let's go. This is a good move to go heavy on right here. One of my favorites for rebuilding this leg post surgery has been this move right here. And you can change the work. The more upright I say, the more quad focused I'm going to be. The more I hinge forward, the more gluten hamstring I'm going to get. I'm gonna get somewhere in the middle. I'm gonna split the difference today. Come on, come on. 10 seconds. Yes, you can. Let's go. Drive through that heel for 5, 4, 3, 2. Give me one more because you can. Yes. Nice work. Single leg, squat to box. Single leg, squat to box. I'm trying to hold this. 15 pound. We'll see how it goes. Okay, that right leg's still doing the work. Left leg kicks out. Three, two. Let's go. So I'm squatting, boxing. Like you can stagger it. By putting that front heel down, you can float it, make it harder. Nice work. Rachel's got a nice staggered stance squat for you. This is when the breathing starts and the talking stops. You know, those things, like, exercises are hard, let me tell you. Let's go, team. 5, 4, 3, 2, and 1. Are you ready? You're ready? Round move. Try and go ahead again. 50 seconds. Let's see this one. My right leg is doing the work. Right leg will stay doing the work. I'm gonna put it on my back, bring it like this. All right? Right leg stacks up to box. Knee drive up, step down on the left. Reverse lunge. Right up on the right, step back on the right box, step up into reverse lunge. I'm gonna have you just scooch over one hand. There we go. You can grab a weight or do a body weight. Okay. Right leg both on your box and reverse lunge. 50 seconds. We'll do left leg next. You go in three, two. Let's go. Right leg, left knee, drive. Left leg down. Right leg back up on the box. Make sure you're getting that full foot on the box if you're going to box. Full hip extension at the top of me. Full hip extension at the top. Step back, lunge. Step up, drive, step, back, lunge. You can do this on a sturdy coffee table, a cooler. You throw some sandbags in there. Just make sure you get A nice sturdy base. Nice work, guys. Boom. One. 60 seconds. Again. The glory is you only do each side once. Right legs, come on. Big, strong, powerful. 10. Let's go. Finish it high. 5, 4, 3, 4, 2. You're out. There it is. Press for 20. Press for 20. Grab a long while if you need to. Nice work, guys. Rest for 20. Same thing. Other side. All right, let's put this left leg to work. One heavy weight split squat, rear foot elevated. If you're with me, 30 seconds of this. 30 seconds, single leg. We go in three, two. Let's go. Down and up. Down. Come on. Tricep, front heel. I've been asked, you know, since you have a surgery like a weaker leg, do you lift more on the other side? No, I don't want to create a bigger muscle imbalance. Okay. Keeping those weights the same, focusing on form, range of motion. Those are my big focuses right now. Versus stacking on the weight. Of course, I'm trying to add weight. Really focusing on form, range of motion, pain free movement. 5, 4, 3, 2, 1. Nice work, you guys. Single leg, squat to box. Single leg, squat to box. Here we go. Which leg you got? You're on in three, two. Let's go. My left leg is working nice. I just realized I was doing the same leg. I was like, this feels pretty hard. Just doubling up today, right? Nice work, guys. Like Rach said, this is what the breathing just said. Focused. Nice. Oh, work. Come on. Yes, you can. Yes, you can. Final five. Four, three, two. You're out. Nice work. All right, this time, left leg goes up on the box for me. Left leg goes back to lunge for me. Okay, Here we go. 50 seconds. 50 seconds to close that circuit. Two. How we feeling? Only got one circuit left over this, guys. We go in three, two. Let's go. Left leg up, right leg drive. Right leg back, left leg back. It's kind of complex, kind of big. Can be confusing. Take it one rep at a time. Nice. I feel like this move, did we do it once and maybe the OG Booty building workout. Do you remember that you're wearing a pink tank top? I can't remember. It's an old workout. I used to do it all the time. I love this move. It has been a minute since we added this move to our routine. It's a good 50 second move. Really gonna challenge that leg. Come on, you're in the final 10 seconds, guys. Final 10 seconds. I know my legs are feeling this. How you doing, Rach? Spicy. Yes. Go. Five, four, three, two and one. Nice work. We're off the box. The sweat's really flying now for me. All right, here we go. You have one circuit left. Grab your water. Circuit three. All right, we're done. Squats, lunges, step ups and move laterally. What do we got left? We need some deadlifts. I feel like we gotta. We need some deadlifts in our life, all right? And we love deadlifts around here. We love them. We do. All right, stake your deadlift. Stagger, deadlift. I'm trying to go heavy. Okay, two 20s. Right leg forward, left toe, back. Stagger, deadlift right there for 30 seconds. We go right from that into a stagger, deadlift. I'm gonna stay here. Stagger, deadlift. I'm gonna snatch the weight up for power. Stagger, deadlift, snatch. Yes, stagger, deadlift into a sacred deadlift snatch. Then we have a really fun move for you, for the bar. Now, we've done it before. Bringing it back. It's a favorite fan favorite. We go in three, two. Let's go. Stagger, deadlift. 30 seconds. And this is slow, controlled strength. Majority of the work is in that front right heel. I'm thinking front hammy. Front right hammy. Glutes and hips. Hinge, hinge, hinge, stretch. Drive through that front heel to stand it tall. Hinge, hinge, hinge. I like to think about it as 80% in that front foot, 20% in that back toe. Just supporting me. Nice. Nice work, guys. Nice work. Catch your breath. You're in it for 5, 4, 3, 2, and 1. I'm going to set the weights down, shake it out. I'm going to take this same stance, but this left arm is going to go into a snatch, stagger, deadlift right into a snatch overhead. Rachel's gonna clean. We go in three, two. Let's go. You really gotta drive through that front heel. Hips come forward. Nice. Hinge, hinge, hinge. Snatch it up, rack it, take it down. Hinge, hinge, hinge, snatch. I'm driving my hips forward to drive that dumbbell overhead. If you've done our workouts before, we've called it the zipper. It's a big zipper. Like you are zipping that weight up the front side of your body. Big zipper up. You gotta make the noise. You always make the noise. There it is. 4, 3, 2, and 1. Nice work. You ready? I'm gonna take one weight. I'm gonna bring my baby knee pad into play if you're on carpet. Great. Right. I have right foot forward, right? So right foot needs to step up Left knee is gonna be on the ground. Here we go. Left knee's on the ground. Dumbbell in my left hand, it looks like this. I gotta get my sweaty knee place down here. Okay. Is a hinge swing. If you've done stronger, split strong, split strong. 35. You recognize this one? Hinge, swing, drive to that front heel, stand, take it down, Lunge, hinge, swing, drive to that front hill. 50 seconds on this side. That 20 pound's gonna get me 50 seconds on this side. You only do it once. Say, yes, I can. We go in three. Hinge, swing, stand up. In two. In one. Let's go. Hinge, swing to the shoulder, drive to the front, right heel, step back to lunge. Hinge, swing, stand tall, drive. Knee drive is optional. Nice. It's a big, complex move. You're not going to get through a ton of reps. Boom. But it's control and balance. This is strength, power, and control, strength, power, control. Nice work, team. 50 seconds. Come on. Drive through that front heel. Yes, you can. Set it down with control, power. Nice work on that. Up. Think. Accelerate. Drive, drive. Decelerate. Slow. Catch. Nice work. 10 seconds, team. Last 90. Drive there. Here we go. Finish last. 5, 4, 3, 2, and 1. Tricky, tricky. Big move. All right? Big move. I need my sweat towel. Like, where it's. Where is it? A little bit of water. Repeat it. Here we go. Sticker, Deadlift. Grab that other heavy weight. Set the knee pad off to the side. Here we go. Stagger, deadlift, stagger, deadlift. Snatch. This time, left leg is forward, right toe is popped. We go in three, two. Let's go. 30 seconds on the stagger. Deadlift right into 30 seconds. Stagger, deadlift, snatch. Hinge, hinge, hinge. Nice. Stand tall. Come on, you guys. Hinge, hinge, hinge. Stand tall. Nice work. You got it. Nice work, nice work, nice work. Drive it up. Hinge, hinge, hinge, hinge. Stand tall. Come on. 10 seconds here, team. 10 seconds here. Get that nice stretch at the bottom right here. 5, 4, 3, 2. Set it down. Press for 10. Ready to go right into that snatch. This time. Right hand snatches overhead. Right hand snatches overhead or cleans with Rachel. Grab your weights. You're there in three, two. Let's go. Hinge, hinge, H. Drive those hips forward. Come on, Racket, take it down. Hinge, hinge, hinge, snatch it up. Racket, take it down. This is a big, powerful strength move right here. Come on. Heavy on the legs, big on the power. Come on. 30 seconds. You got this. Right here. Final 10. 10, let's go. Finish circuit three. Nice and strong. Final three, two, one. One. Wave. One. Wave. Time. Weights in the right hand. Okay? Right knee's on the mat. Left foot is forward. Left foot is forward. 50 seconds. Hinge, swing, drive, stand, Hinge, swing, drive, stand. It's your last 50. Maybe. I don't know. Rachel Gabel. Classic. Lindsay. Do we got a bonus round in us? I don't know. Let's see how we feel at the end of this 50. Grab your weight. Hinge, swing, stand. Up in three, two. Let's go. Hinge, racket, stand, drive, control it down. Hinge, racket, stand, drive, control it down, Hinge, swing, strength, power, right there. Control and strength right there. It's all coming together, guys. It's all coming together. Come on. You are so stinking strong. Yes. You are making it all the way through this workout. Nice. Come on. We haven't even ripped out a holy bananas yet. There it is. Holy bananas. 50 seconds is a long stinking time, but you're already in the final ten. Let's go, team. Finish it right here. Last five. Four, three, two. And one. Woo. All the bananas. All the bananas. What do you think, Rach? All the bananas. You got it? I think we got it. She's got it. I think we got it. She's got it. You got it. No weights, no weights. You guys loved when we did my call in a workout, so we're bringing back my call. My call. Okay? 50 seconds. 50 seconds of work and you're out. Say, yes, I can. You can do anything for 50 seconds, right? You ready? My call. Eyes. Here we go at three. Fast feet. Get them running. Get him running. And two, and one. Fast feet. Bring them in. Bring them wide. Bring them in. Come on. Let's get a few seconds. Bring them out. This is it. Everything you've got. You gotta jump in. Take them wide one more time. Now take them into a squat. Squat, reach. Squat, reach. Option A. Stay here. Squat, reach. Option B. Squat, jump, jump, jump, jump. Come on, you got five more. Five, four, three, two, one. Fasting. Fasting. You're gonna ski, ski, ski, ski, ski, ski. Option. I'm messing up on my towel. Stay here. Option. Drop together. Drop together. Lunge. Come on. 10. Woo. 9. 8. 7. 6. 5, 4. This is it. 3, 2, 1. Woo. Way to go. Way to go, team. We did. It wasn't that bad. That was fun. I like it. No complaints. No complaints. 25 minutes of work. Let's stretch it. All right. Standing quad stretch. Let the heart rate come down. Standing on right leg, left heel to the flute. Talk it. Breathe. Just breathe. You did it unilateral legs in the books. Switch it out. Other side. Pull it here. Option. Reach out. Alarm overhead. Tuck that tailbone to me. Nice work. Set it down big and help exhale down to the bottom of that squat. You can pry side to side. Whatever feels good for you here. I'm gonna go right back to my booty. Okay. Right back to my booty and find a 90. 90. Lengthen these glutes right. They just did a lot of work. 90 here, 90 here. Pushing both knees into the ground. Then I'm just gonna come and take my chest right across this midline right here. Think about lengthening your glutes. Each breath you take out, let those length. Those glutes just fall open. Lengthen your glutes right here. We spend a lot of time contracting them. Let's lengthen them right here. Big inhale. Exhale. One more. Big lengthen. Nice work. From here, you can go right into a switch. We're going to switch easily so you can see us. 99 the other side, right? Right here. Big inhale. Exhale. Split that front shin in half with your chest. Think about still driving both knees into the ground, keeping those hips active. Nice work. Big inhale, big exhale. Glutes lengthen. You might find one side is stickier. Right? Totally normal. That's this side for me. Big inhale, big exhale. Nice work, team. Awesome job. Sit it back up. Let's go for one nice, big hamstring stretch after all those deadlifts. Yeah. Big inhale. Sit up nice and tall. Exhale. Hinge, hinge, hinge, hinge, hinge. Pull your toes towards your face. And then now collapse and reach. Nice work. Just a nice, big hamstring stretch. That should feel so, so good. Reaching for the toes, the calves, the shins, whatever you got today. Now pull those feet in together. A little butterfly stretch. Remember those towel slides we did in the beginning? Hello. Inner thighs and adductors, let's stretch them out. Sit up nice and tall. Roll the shoulders down and back. Heels that, feet together. Dropping your knees towards the ground. Sweats just rolling off now. Everywhere. Everywhere. You did it, guys. Leg day is in the book. So proud of you. Nice work, team. All in under 30 minutes. Love that. Love when we can get a good leg workout in under 30 minutes. Ineffective. We love a quick, effective workout, and we know you do too. You can always find more workouts@nourishmentlove.com Nice work, Rach. Nice workout.