Overload 30 Day 1: 30-Minute Leg & Glute Workout | Stack-On Supersets

If you want strong, defined legs and quads, this workout is for you. It's day one of our Overload 30 program and you can get the full program when you click the link in the description below. All right, you guys, I'm Lindsey Baumgren of Nourish Move Love and I am so pumped to bring you into day one of our Overload 30 program. It is our brand new progressive overload training plan. Which is why we are giving you a downloadable PDF that goes with this entire program that you can print out so you can track your your progress and truly measure your fitness gains and results. If you want this PDF and this full program, click the link in the description below and it's all yours for free. All right, you guys, we are jumping into leg day, my favorite way to start off the week. And I'm joined by the amazing Rachel. Hi. Her favorite day is also leg day and she'll be offering modifications throughout today's workout. So you can follow along with Rach or you can stick with me. You get to choose your level. Either way, here's what your workout looks like. We are bringing it into one of your favorite formats. It's a stack on superset format. So what that means for you is you have three leg supersets. Each superset has two exercises. You're going to do those two exercises for 40 seconds of work followed by 20 seconds of rest. We're going to stack on the circuits so we'll walk you through that as we go. But all you're going to need for today's workout are some dumbbells. I have anywhere from 20 to 30 pound dumbbells. Today it is all about the lower body. I want to challenge you to use those big strong legs and lift heavy if you can. Are you ready, Rachel? I'm so excited. I love excited. Let's go. Yeah, I'm excited. We're going to get started with warm up. We'll talk to you a little bit more about what your workout is going to look like. But we're going to warm up with just our body weight. Today's workout is all standing, so you're going to stay standing for the entire workout. That's how we're going to start the warm up. Feet are shoulder width distance apart right here. You're going to go to an alternating knee hug. You're going to pull the knee up to your hip. Switch. Pull and hug switch. Nice. This is a strength training based program. We are going to focus on strength. We start with a good dynamic warmup. We're going to get some mobility thrown in here and then we're going to go into a one minute buy in. Yes. Every workout has a one minute buy in. And then you're going to go into about 20, 25 minutes of solid strength training followed by a 2 minute all out hit finisher and then some mobility. Cool down. It's a fun workout. I'm pumped. Let's take it to a quad stretch. So pull the heel towards the glute. Switch heel to glute. Just opening up the quads, the top of the thighs. Today is leg day and we are focusing specifically on your glutes and your quads or your thighs. All right, so we're going to hit the hamstrings and glutes later in the week. Today is about the quads and the glutes. Nice. One more each side. Set it down. Feet are shoulder width distance apart. We go into squats. So you're just dropping into a squat standing tall. All right, as you're squatting, I want you to think about pushing your knees towards your outer three toes. Chest up, eyes up. And then I push the floor away from me to stand tall. Think about driving right up through your shoelaces or the middle of your foot. Nice work. Can you get a little bit lower with each squat? Knees track out. You're squatting for four. Nice. Three and two and one this time. Right foot forward, left toes staggered behind you. A little bit of a staggered squat here, taking you through some of the moves you're going to see in today's workout. I want you to think about 80% in the front right foot, 20% in the back left toe. Nice. Putting the majority of the work into the right foot here. Three. Nice. Two step back lunge. Right here. Take a nice split lunge stance, stepping a little bit farther back with the left leg. Now drop your left knee towards the ground. Drive up through your front right heel. Nice. Drop and drive. Drop and drive. Shoulders are saying stacked over hips. Nice. Give me three. Hold your lunge. And two. Last one. Drop and hold. Hold that lunge back knee hovers. Hover. Four, Three, two and one. Now take it into a forward fold, stretching through that front right hamstring. Nice. Step both feet up. Switch it out. Left foot forward, right toes back. 80, 20. Squat. Right here. That staggered squat, you're going to see this in circuit number one today. Awesome work. You're here for four. Back to that lunge in three. Driving through that front heel in two and one. Step it back. Nice. Split lunge. Stance drop the back knee. Drive through the front heel. Drop and drive. Drop and drive. Nice work. Go for isometric hold. Three, hold that lunge in two. And one. Hold that lunge. Back knee hovers. Hold for four. Three, two. Forward fold, stretching through that front hamstring. Step it up, roll it up. We're going to take it back to a wall if you have one. Okay. We're going to stay standing, but open our hips. So inside leg closest to the wall is planted on the ground. Outside leg is going to go through. Some hip openers or what I like to call gate openers. Think about drawing a big circle or a half circle with your knee right here. Or think about bringing your foot up and over a bar stool. Okay. Up and over a countertop. One more here. Now you're going to change that direction. You're going to close the gate. Draw your knee in towards you in right. Nice big knee circle in. Taking that hip through a nice full range of motion. Hip mobility is really important to our squats and lunges, which we're going to do today. One more. Nice. From here, back goes to the wall. Feet walk out. The farther my feet, the harder this is. Pull your toes towards your face or think about actually pulling your middle of your foot up towards. Towards your face, hitting your tibialis here, which runs along the top of your shin. All right. Really great for protecting our knees if you have knee pain, strengthening your tibs or the front of your shins. Also great for shin splints if you're a runner. Great move here. Always incorporate these on my leg days if you've been around nml. You know, since my knee surgery, I try to do about 25 reps of these three sets a day. Really great for strengthening and protecting our knee joint. Nice. Two more here. Last one here. Up Hip opens other way. Hip opens other way. Standing on that inside leg. Outside leg is going to go up and around. Nice. Drawing that big circle up and over that bar stool. Soft bend in that standing leg. Range of motion is going to look different for everyone, whatever that looks like for you. I focus a lot on hip mobility. Two more here. And then you're going to take it other direction and you are going to close the gate. Now you're going to close the gate. Draw the knee up and in. Up and in. You're going to feel your core turn on here. You're going to feel all the muscles right here on the outside of my hip pockets. Working. Two more. Nice. One more. Another favorite for knees. Strengthening them knees over Toes. So I'm going to bring my knees over my toes, right? Knees over toes. I'm going to go into a calf raise lift and lower knees over toe. Calf raises. I know I grew up in an era of knees over toes being told, don't do it. Especially when I first started my fitness training. And now I'm like, it's so functional. You walk up the stairs, you bend down to tie your shoelace, your knees go over your toes. It's a natural movement, a pattern we should train. Very functional. Two more up. Last one. Nice. Bring it back to the mat. Take it wide, bring it into a lateral squat. So you're going to hit side, center, side center, driving off that bent knee. Getting you nice and warm here. Almost at the end of this warm up. Nice. Go. 3, 2, and 1. Walk it in just a little bit. Sumo squat. Nice wide squat. Reach down, reach down. Can you give me a calf raise at the top for four? You got it. Three and two and one. Here we go. One power move. You're just gonna run it, run it, run it, run it. Option A, stay here. Option B, make it big. Switch, switch. Make those jumps big, big, big, big. Get those fast twitch muscles moving. Get ready to move for four. Three, two, one. Yes. Rach. Nice and warm. I'm warm. We're gonna jump into your one minute buying in move. Every workout has a one minute buy in. We're gonna set the timer for one minute. You're gonna see how many reps of this power move you can complete in one minute. Your move today is a squat clean squat thruster. Yes. It's a big one. Start with my 25s. Going heavy here. Squat clean, squat thruster. Looks like this. Squat clean up to the shoulders. Squat thrust. Rachel has your modification. Squat clean, front squat. We're set the timer for one minute. I want you to count your reps. You're going to write them down on that tracking PDF spread spreadsheet we gave you, okay? My heart's already high. Yeah, Already the warm up got me. One minute big move. Focusing on form, not just ripping out the reps. Reps with good form, reps with good form. We go in three. Rachel, we go in two. Let's go. Squat, clean, Squat drive. Take it down. Reset. I go down. Drive the hips forward, drop drive the weights overhead. That's two. You're not going to get through a ton of reps here because it's a big compound power move to start your leg day. Squat clean, especially if you're trying to increase the weights. Which is my goal during this program. So I'm gonna go a little bit slower, a little bit heavier. This one minute can look like whatever it looks like for you. You're half down. Have to go 30 down. 30 to go. Up, down. Drive. Let's go, team. Big, strong, powerful. This whole program is about building strength. It's what this whole program is about. Making you stronger than when you started. Nice. Final ten. Let's go. Ten more seconds. Can you get one to two more? Four, three, two. Recovery. Whoa. What do we get? I got 11, so I'm gonna write that down on this spreadsheet. Write down the date. I use £25. I got 11 reps. This is not for you to compare what I'm getting. It's for you to compare what you're getting coming back, getting better over time, and you accomplish something right away. Right? One minute. Feel good. Eat the frog. Eat the frog. Back to build 30. Eat the frog. Okay, circuit one, squats. Eccentric down on a three. Count up on one. Down two, three. Up on one. Lower, slow power. On one. Slow squats. First two moves are squats. This in a staggered squat. Here we go. 40 seconds in 3, 2. Let's go. Take it down, 2, 3. Up on 1. Lower, 2, 3. Up on one. I'm thinking shoulders are tucked down and back drive through the middle of my foot or push the floor away for me to stand tall. Down, two, three. Push it away. Power up. Down, two, three. Push it away. Power up. Knees are going right into my arms, tracking towards my outer toes. Three, power up. Down, two, three. Ten more seconds. Down, two, three. Power up. Take it down, two, three. Final three, two, one. Power up. Whoo. Rest for 20. Staggered squat. Right foot forward, left toe pop. You can take one dumbbell. I'm going to frame that front foot with two dumbbells right here. Singling out the tempo. Just down, up. At your pace. 80 here, 20 here. Grab your weights. You're on in three, two. Let's go. 80 here, 20 here. 80% in that right front foot. One weight or two weights. Okay. Majority of the work is in the right foot here. We're going to switch the second time. You're going to repeat this circuit. Going to go back to eccentric squats and then do staggered on the left. Nice work. Always think about exhaling during the hardest portion of the movement on this. That's the stand up for me. Inhale, down. Exhale, push. Inhale down. Exhale, push. Ten more seconds. Down, up. Yes, team. Crushing it for five, four, three, two. And you're out. Set it down. Recover. Grab some water if you need it. Back to the top. Eccentric squats. Staggered squat on the left. You guys have been asking in our programs, longer strength circuits, longer rest, but you're getting even though that rest feels short. Eccentric squat in 3, 2. Let's go. Down, 2, 3. Up on 1. Down 2, 3. So you're going to do circuit one again. This time we're going to do these two moves and then we're going to stack on circuit two. Circuit two is lunges. Lunges on the right, curtsy lunges. We're actually going to do the left because we're going to stay on that left leg the entire time through this circuit. Down, 2, 3. Drive on 1. Down 2, 3. Push that floor away. 10 more seconds. Push and drive. 10 more seconds. Push and Drive for 4. 3, 2. Recovery. Set them down. Shake it out. Left foot forward, right toe popped. Staggered squat. Finish this. Then we go right into circuit two, which is a lunge and a curtsy lunge, focusing on quads and glutes. These are compound sets. Guys, Grab your weights. You go in three, two. Let's go. Dumbbells are going to frame that left foot 80% in the left, 20 in the right. A compound set means I'm working the same muscle group back to back. That's what you're doing here. These are compound sets. We are focusing on the glutes and quads Back to back. OK, 20 seconds of rest and you're right. Back in 20, down 20 to go. Come on, finish this circuit. Dumbbells are down, you take a break and we go to lunges in 10 seconds. Come on, keep pushing right here. You got this. Final five. Let's go. Five, four, three, two. And recover. Weights are down 25 pounds, 50 on each side. That feels tough. Right legs are starting to feel it just from heavy weights. Reverse lunges. Left leg forward. We're going to stay on the left. Right leg, back lunge and stand. Driving through that front. Left foot, grab your weights. You're there in three. In two. Let's go. Step back. Right, drive through the left. Step back. Right, drive through. Step back, drive through that front heel. Gently dropping that right knee towards the ground. Stepping back on train track so you have a nice stable base. Exhale up. Inhale, lower. Exhale, drive. Start to feel that left glute. Talk to you. Totally normal. We're going to do the right leg next time through. Come on. Stay strong here on the left. Strong front knee. 10 more seconds. Knee is tracking over my Middle toe. Don't let that knee Collapse in for 5, 4, 3, 2. Set them down and rest. Whoo. Curtsy lunges. Left leg forward. Right leg wraps. Knee to heel. Stand up. Wrap it around. Curtsy. Going to target a little bit more of the outer glute with the curtsy. Glutes and quads. It's not disappointing so far. Three, two. Let's go. Wrap and drop. Stand tall. Wrap and drop. The intensity comes from staying on this left leg, right. Very little rest for this left leg. Back to back compound sets. Working the same muscle group. Glutes and quads. The goal of this program is strength and increasing strength by increasing external stress on the body. External stress can be weights, it can be tempo, it can be reps. Lot of ways to progressively overload. That's why I want you tracking your weights and your reps. Want to see you improve. 5, 4, 3, 2. Recover. I feel that butt. Back to the top. Eccentric squats. Stagger on the right. Lunges on the right, Curtsy on the right. And then we got two more moves we're adding on. It builds and it builds. It builds. Yeah, the burn just builds. Eccentric squats in three. Grab them in two. Let's go. Down, two, three. Up on one. Now you got two stable feet on the ground. You might feel that left glute talking to you. Okay, that's normal. That right glutes gonna talk to you after this circuit. Right? These are basic moves. You are not gonna hear Rachel sounding the new move. Alert the new move horn a lot during this overload program. These are basic moves meant to challenge you to go heavy. You know these training patterns. You know squats, you know lunges, you know curtsies. Can you focus on form? Can you focus on progressively increasing the stress? Three, two, and one. Set them down. Right foot forward, left foot back. Right foot forward, left foot back. 10 seconds staggered right before left back. Time to really dig in to the right. Gluten quad stagger in three, two. Let's go. 40 seconds here. I love what you said because I feel like a lot of people think about stress as bad. Yeah. Right. So it's helpful to think about it in this way. Right? Think about this. Between the ages of 20 and 80, you will lose one third of your bone density if you do not use something that causes external stress on your body. Okay. Like jumping or plyometrics. Okay. You can. You can combat that. You can combat muscle loss and bone density loss by creating external stress on your body. Resistance training, plyometric training. Okay. That is Going to compensate and make up for it. It's going to cause that external stress. Three, two, set it down. External stress forces my body to adapt. God made us as beautiful human beings who adapt. Okay. My muscles adapt. They get stronger, my bone density increases. Reverse lunges. Right leg forward, left leg back. It's a beautiful thing. We are adaptable humans. We go in three. We go in two. We go in one. And these physical adaptations remind me a lot in life as a mom of three little humans, that I am just as capable of adapting emotionally and mentally to the human beings around me like my three little humans. Right? Okay. We adapt to meet their needs. Right? Our bodies are so stinking. Amazing. Okay, come on. Keep building strength here. One rep at a time. You are so stinking strong. Come on, drive through that right glute. Ten more seconds, it should start to feel hard. That is normal. Come on, fight the urge to quit and power through for three, two and one. Whoo. Curtsies, curtsies. We say this all the time, you guys. Physical strength builds emotional toughness. It's all one big circle. All part of our well being. Right leg forward, left leg wrap, curtsy. In three, two. Let's go. Notice how I don't pick up the weights until I have to? You're taking a break, which is an important part of strength training, rest and recovery. Okay, last move here and then we're going to add two more. Two more. We're going to give you a sumo squat targeting our inner thighs and a lateral lunge. Your final two moves that we are adding on in this stack on circuit format. The format everyone loved from perform Most requested. Most requested to come back. So here it is. People think it's like similar to a pyramid format. It feels similar to a pyramid right about now. After you get there. 4, 3, 2. And recover. Holy bananas. My legs are talking to me. Grab some water. Sumo squat. Heels in, toes out. Heels in, toes out. Stick with too heavy or drop to 1. Go to 130 pound. And we go back to the top. Right after we do sumos. After sumos. Yep. Because that was our second time doing curtsies. So now we're gonna do sumos. Heels in, toes out. Now you can hold two heavies or one heavy. Down and up, down and up. Right here. Think about squeezing your inner thighs together as you stand. Heels slightly and toes slightly out. In three, two. Let's go. Down and up. This workout is meant to target your glutes and your quads or your thighs. Top of the thighs, inner thighs. I'm thinking about squeezing my thighs together here as I stand tall. Nice work. Inhale down. Exhale. Drive. Okay, you only do these last two moves twice. Okay, so you're doing them now. We're going to repeat all six exercises. One more time. And that's it, guys. Then you're going into your burnouts. Nice work. 10 more seconds here. 10 more seconds. You are resting in 5, 4, 3, 2. And recover. Weight is down. Now. I'm going to take this weight. It's up to you. You can hold it down here. You can rack it at your chest. Lateral. Lateral. Let's do. We did the right leg, right? You're going to go just to your right. Just to your right. Hit right. Stand tall. Hit right. Stand tall. I'll actually take the weight in my left hand. Hit right. In three, two. Let's go. Hit right. Stand tall. Next time you'll do the left leg. We're doing a lateral squat. Both feet are planted, bending into that right leg. Drive out of it. Bend and drive. Really think about creating power as you stand up. Transferring the weight to the outer edge of the foot as you drop. Then drive. Transfer the weight and drive. Roll the weight out. Drive it up. Come on. Woo. Right glutes. There they are talking for 10. 9. 8. You got this. 7. Stay with it. 6. 5. 4. 3. 2. And recover. You cannot cheat strength. You just can't. Back to the top, guys. Grab some water. All six moves. One more time. Eccentric squats. Stagger on the left. Alternate your reverse lunge. Alternate your curtsy sumos. Laterals on the left. Six moves, Rach. Six minutes of work. You in? Grab those weights. Back to my 25. Eccentric squats in three, two, go. Down, two, three. Up on one. Down, two, three. Last time you were doing each exercise. How can you make it just a little bit better? How can you make it just a little bit better? This is set number four on eccentric squats. You're going to see sets of three to four in this overload program because we know from science and research, three to four sets is what we need of the same exercise to increase muscle mass. Right here. Final ten. Final ten. Let's go. Drive through those heels. Five, four, three, two. Just one more. Down up. There it is. Left leg forward, right toes back. Okay, Staggered squat on the left. For the final time, you did two on the right, two on the left. Nice work. How you feeling that heart rate? Heart rate is high. Grab your weight. You go in three, two. Staggered squat on the left. Down, up. Driving through that left glute Nice. Last time on the left. We take your lunges and your curtsies to alternating, okay? Nice work, team. Come on. Strong legs, strong glutes. This is your foundation right here. Those legs, they're your prime muscle movers every single day. Come on, come on. Can you increase that stress through weights, through reps, through tempo, through stacker? Another great yes. Let's dance. Come on. 5, 4, 3, 2. And recover. Holy bananas. Yeah. Set them down. Reverse lunges. Reverse lunges. Alternate step back right, step back left. Then we go alternating curtsies. 10 more seconds. Breathe it in. You should need these rests. Hands on knees. Step back, Lunge on the right. In three, two. Let's go. If you are not needing that break. This, my friend, is your chance to go heavier, Right? It should be challenging. The last two to three reps should be so difficult to complete with good form. Those shaky legs, they should be setting in right here. I feel them. Do you feel them, Rach? Oh, yeah. Oh, yeah. Oh, yeah. Oh, yeah. You betcha. Let's go. Reverse lunge. Come on. 10 more seconds. Yes. You can finish strong right here. 5, 4, 3, 2. Recover. Holy bananas. Curtsies, if you're new here. Holy bananas is what we say when the going gets tough. Yeah, Just breathing. Curtsy lunges, curtsy lunges. Wrap and drop. In three, two, wrap right, drop. Wrap left, drop. Come on. Wrap and drop. Think about that mind muscle connection. What muscle are you working here? Your outer glute, right? Put your mind into that muscle that is working. For the heavy breathing sets in. This is your third time doing lunges. Third set. Rach is the best. Set, baby. Yes. Come on. Final 10. Let's go. 10, 9, 8. You got this. Don't quit. Not yet. 5, 4, 3, 2. And you're out. Whoa. Weights are down. Sumos. Sumos, lateral to your left. Grab that one. Heavy weight or two heavies. Back to the 30. Sumo squat for 40. You're on in five. Find it. Grab it. In three, two. Let's go. Heels in, toes out. Pull the inner thighs together. Down, down. Hitting a little bit more of our accessory muscles in this third set, Right? Squats are your foundation. Lunges are your foundation. Sumo stance squat is an accessory move that targets a little bit more of your inner thighs. Lateral squat, accessory move, hitting the outer glute and the inner thigh. Nice work, team. Keep moving. Right here. 10 more seconds in the sumo squat. 10 more seconds right here. You drop and recover for 20 seconds. In 5, 4, 3, 2. Set it down. Recover. Whoo. Lateral squat. Just your Left this time. Toes face me or slightly out. Hitting just your left bend. Roll the weight to the outer edge of the foot. Drive up. Find your stance. Set it up. Grab the weight with one or two hands. Hit left in three, two. Let's go. Hit left. Drive out of it. Roll the weight to the outer edge of the foot. Drive. Roll and drive. Your chest comes slightly more parallel to the floor here. I liked about thinking bringing my left rib cage to my left thigh. Drive out of it. Left rib cage to thigh drive. You guys, this is your final strength move. Rachel, your final strength move. My new move. Alert for that. It's not a new move, but I feel like when you're like, there's the horn on your final move, we'll add it every workout. We like to see the light. 10 more seconds. The good news is you got an all out hip finisher coming in. 5, 4, 3, 4, 2. And recover. Weights are down. No weight for your finisher. All right, that was heavy, heavy strength training. If you're a beginner or you're new, you can call that a good workout. If you're a little bit more advanced, we also want to add some hiit training to our program. Remember that bone density I talked about those jumps? External stress on my bones to improve bone density, heart health. Okay. Improve mitochondria and fast twitch muscles. So we're here for two minutes, two moves 30 seconds per move. No break. 30 seconds. Into 30 seconds. Into 30 seconds. Into 30 seconds. You can do anything for two minutes if you set your mind to it. Okay? I want this to be a true hit. Your heart rate rating of procedure exertion should be an 8 to a 9. That means I'm not talking to Rach when I'm doing this. Okay? Okay. She might be talking to you. She's really good at talking. I'll try. Okay, first move. If you're with me, frog jumps. If you're with rage, sumo squat and reach. So I'm here. Down hook, little jumps, heels and toes out. Not doing more than I have to. 30 seconds of that. Right into 30 seconds of lunge. Drops on the right. Drop together, drop together. Drop together. Just on the right. Second time, just on the left knee. Slams with Rachel for low impact. Are you ready to give me all out intensity for two minutes? Let's go. Pour it out. Pour it out, baby. Pour it out. 30 second timer. Four frog jumps starts in three, two. Let's go. Down. Come on. 30 seconds. Here it is. Two minutes. Yes you can. Yes you can. You were made to do hard things. You are made for this, right? You were made to challenge yourself. You were made to push yourself. Come on. Do not quit on me during this two minutes of work. I need you ten more seconds here in the frog jump. Ten more seconds. You switch to lunge, drops on the right or knee slams in 3, 2, 1. Switch it. Let's go down together. We have lens. I know those legs, they burn. I feel it too. Come on. Come on. Here's the eight or nine. Here it is. I might need you to take over, Rach. Ten more seconds here. Yeah. Liz, back to frog jumps in 5, 4, 3, 2, 1. Come on, Lance. Here we go. 30 seconds. 30 seconds. Break it down. We're wearing good outfits for frog jumps. Very froggy. I'm no longer leaving the ground. Holy spanking bananas. Come on, Lindsay. Come on, Lindsay. Almost there, Linds. Ten seconds. Don't quit. Yeah, I say that cause I. Yes, Lindsay. Five, four, three, two. Lunge reps on the left. Last 30 seconds. You got it. Fight for every stinkin rep. Come on, legs. Whoo. Final 10, 9, 8, 7. Let's go. 5, 4, 3, 2, 1. Lindsay. Yeah. Good job. Cannot feel my legs. Holy bananas. Did we get there? So much harder than did we get to a 9 or a 10? Yeah, I'm gonna say full stop. A true hit. It's supposed to be 2 to 4 minutes of work or 1 to 4. So much harder than a 30 minute HIIT workout. Stretch. You're done. You did it. Quad stretches. Because my quads are literally numb. Stay on your left leg if you can. Right heel to glute. Holy bananas. Did that wreck me after heavy strength. Okay. I feel like that's a question. We get a lot though. Should you do cardio before strength or after strength? That's a great question, Rachel. Honestly, it depends what your goals are. If you are a runner training for a race, cardio is your priority, right? You're trying to hit the PRs, the thresholds, the miles. Okay, let's go staggered stance. Oh, my goodness. I am just like staggered stance right here. Okay. Why you do around the spine, pull the elbows back, little standing cat cow. Round the spine, pull the elbows back. Nice. One more time. Round the spine, pull the elbows back. If you feel good about it, take a nice forward fold lengthening through that front leg. But cardio is your priority, right? So you need to prioritize cardio first, then strength training. If you are not training for a race, same thing right before left foot back, let's go round and pull, then strength Training should be your priority, right? If building muscle or staying strong as you age is a priority, one more then strength training should be your priority. Strength first, treadmill or running outside or cardio of your choice. Swimming, rowing second. A two minute hit at the end of your strength workout. Two minute hit at the end of your strength workout. There it is. Could not be better. Could not be better. Let's go deep, Cossack. So we did those in the be. You're gonna go all the way into that left. Maybe your hands at the floor and maybe your right toes pop up towards the ceiling, opening up through these inner thighs right here. If you feel really good about it, you can follow gaze to fingertips. Take a nice thoracic spine rotation. Nice work, you guys. I'm so proud of you for showing up, training hard. Walk it over. As you can see, strength training is my priority. Toes can pop up if you want and you can open. So I went heavy during the strength workout, which caused me to fail during hit. Now I'm looking back and I'm like, I could have done better, but in the moment, I literally couldn't. Take a nice forward fold. Let everything hang heavy. Neck and shoulders, nice. Now toe, heel. Your feet in. Stop bending the knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Okay? Strength was my priority. I failed on the hit. I'm okay with that. A little bit of my ego is like, you can do better next time. You did your best. But that's the thing, is that you can do better next time. That's why we gave you the spreadsheet. Write down what weights you used. Okay. Write down if you counted your reps, great. If you didn't, that's okay. Write down, I failed during lunch drops. Right? I could not complete the sumo squats on the second time through because now I have a metric to improve from. And that's what progressive overload is all about. We want to see you improve as you work through this program. So we're gonna see you guys back on the mat for day two tomorrow, which is all about the chest, the shoulders, and the triceps. Legs gonna break. Thank goodness. Thank goodness. Arm day tomorrow, guys. Way to go. Awesome job. Crushing leg day, day one of our program. If you loved it, hit. Subscribe to our YouTube channel. I've queued up Arm Day Day 2 for you right here. Or find this entire Overload 30 program in this playlist right here. Have a great day.