Overload 30 Day 6: 30-Minute Quad & Glute Workout | Triset Format

It's the best day of the week because it's leg day. Today is all about the glutes, quads, and calves. And it is day six of our Overload 30 program. And you can get the full program when you click the link in the description below. All right, team, welcome to week two of our Overload 30 program, which is our progressive overload training program, which is why we've given you a downloadable PDF to go with every single day of this program. So you can track your weight and your reps, and you can progressively build on those and get better as you come back and repeat these workouts. Get this free downloadable PDF and the entire program when you click the link in the description below. Today is leg day, one of mine and Rachel's favorite days of the week. And we are kicking off week two with legs, glutes, and calves. Sorry, Legs, glutes, quads and calves. Yeah. So we're hitting the quads and we're going to hit the calves. Today we're going to bring those into play because we haven't hit them yet. All you're going to need for today's workout are some dumbbells. I have a couple accessories. I'm adding a bench, and I have a plate which I'm going to be using for a deficit lunge. So a small step off, you could use a book, you could use a staircase, the bottom stair of a staircase. But Rach has got you covered. She's going to be offering modifications so you can do everything from the ground using just your weights as well. We're hitting the true overload format, so we're going to go one minute buy in strength training. Two minute all out hit at the end. Okay. Today's workout looks like this. You got two minutes, two big tri set circuits, three moves per circuit. You got a strength move, an accessory move, and a multiplanar move. We call it Sam Strength accessory, Multiplanar. Sam I am. Is your workout today. You're gonna do all three of those moves times three sets for maximum muscle building. You ready to jump in, Rach?

I love it. Let's go.

She's ready. I'm ready. You're ready. Let's do this. Let's get ourselves warmed up, and then we're gonna jump in to our strength training. So go big. Inhale, reach up, Exhale, baby. Back bend. Hands are coming right to the back of the head. Little standing cat cow. Round the spine. Elbows collapsed, elbows pull apart, chest expand, stand straight up. Do it again. Round the spine, come back To a neutral spine. Elbows pull apart. One more time round through the spine collapse, pull it apart. Nice. From here we're gonna go heels and toes. So heels up, toes up, little rock back and forth. Heels up and toes up. So we're warming up the calves, backside, warming up the tibs. Front, side, calves and tibs, calves and tibs. Little rock back and forth here. You'll have the option today to go into some single leg calf exercises. If that doesn't feel good, you can always make it a double leg. Everything we do today. All right, give me two more right here. Hit the calves, hit the tibs. One more. Hit the calves, hit the tibs. Side step squat. So step to the right together. Left together. Hit side, center, side, center. We have a multiplanar move in each circuit, if you notice. So we're going to get you moving in all planes. We're going to do a solid strength move with two feet on the ground. And then you're going to go into an accessory move, which is typically a unilateral or single leg exercise, and then a multiplanar move, which is going to get you moving in all planes. Yes. Nice. You're here for four. Awesome job. Give me three step back lunges in two, one. Step back lunges, step back right. Drive the knee switch left knee, switch right knee. I want that knee coming right up in line with the hip. Functional. Warm up here. We're getting you ready. Your body's preparing to do some of the moves you're going to see in today's workout. Okay, you're going to see this step back lunge. You'll have the option to add a deficit or a plate. So a small drop off inside lunge going to place just a little bit more load on that front leg. Nice. Two more up. Last one. I want you to hold this lunge, hold this lunge. Right leg back, left leg forward. Hold your lunge. Just arms sweep, hold the lunge. Big sweep up, down, sweep and reach. Nice. 4 high knees in 3. Drive it up in 2 and 1. Drive it up High knees, high knees. Get them up, get them up, get them up, get them up for 8, 7, 6. You got it. 5, 4, 3, 2. Other side. Left foot or right foot forward, left foot back. Find that nice isometric lunge. Hold this. This time, just flap the wings this way. Try not to hit each other. There we go. Flap the wings. Holding nice and low in those legs. You got it. Dropping that back knee in three, two. Let's drop it all the way down to the mat. Three way lunge. So I'm going to push forward. Go to a 45. 45. All the way out to the side. Side. Do it again. Forward. Hip rock 45 degree. I want the knee going over the toe while the heel stays connected to the mat. All right? Nice. Warming up those hips. Nice. Knee presses over that toe while you keep that heel connected. One more time on this side. Here we go. Nice work. There it is. Awesome job. One more time. Nice. From here, all four hit the ground. Tuck the toes. Hips go up and back. Right here. Big inhale. Heels lift. Exhale. Calves drop to the ground. Right here. Bend. Extend the knees. Bend and hover. Warming up the quads and the knees. Hover the knees. Press the hips high. Hover and push. You have three knees. Hit the mat in two. And all the way down. Lunges. Other side. Left leg is going to come up. So I go here, 45. Here. All the way out. Really open up those hips. Nice. So do whatever feels comfortable for you, right? Mobility in those hips takes time. Find that range of motion that feels good for you.

Ok?

Range of motion. So what mobility is all about is taking that joint through a full range of motion with control. Okay, Here you go. You got two more up. Nice. 45. Nice. All the way out. Awesome work. One more time. Front 45. 45. All the way out. All the way out. Nice work. All four. Right here. Little cat cow. Drop the belly. Wag the tail. Reverse it. Spine goes up towards the ceiling. Hips come towards the wrist. Nice flat back. Neutral spine. Step back. High plank. Right foot comes outside right hand. Big Spider man sweep. We're gonna mix it up on you today because we do this move every time. But now I want hands to plant. Walk back into a lateral cossack. Okay? So bending deeply into that left leg. Right toes up towards the ceiling. Stretching through those inner thighs. Walk it back. Find that Spider man again. Big open reach. Gaze follows fingertips. Do it again. Drop the hand, walk back into that lateral cassack. We're gonna do some lateral squats today. Lateral lunges. Warming it up. Walk it back one more time. Spider man right here. Nice work. Step back. High plank. Activate that core. Same thing. Other side. Left foot steps outside. Left hand. Easy twist. Gaze follows. Fingertips come back. Walk it back, find that lateral. Okay, so now left toes are up towards the ceiling, stretching through that inner thigh. Walk it back. Find that Spider Man. Big reach. Always good to mix it up in the warm up. Keep you guys guessing because we do a lot of the same moves in the warm up. And that's for good reason. They work, right? They work. You're probably going to see this Spider man in every leg day. We love opening up the hips. One more time. Love opening up those hips before we get into squats. Nice work. Walk it back. Step back, knees, hit the mat. Take the knees nice and wide. We're going to go for some frog rocks. Come down to your forearms. Tiny shift forward, tiny shift back. Right here. So again, we're just opening up the hips with some frog rock. Option A, stay here. Option B, as I shift forward, I'm going to go right hip to the mat. Right foot comes off the mat. Little hip rotation. Left hip to the mat. Left foot comes off the mat. Right, right hip to the mat. So you're just dropping your hip as you rotate through that hip joint. Nice. One more each way, one more each way. Rock it. Nice work. Rock it. Nice work. You're coming all the way up to a standing position. Let's get a little bit jumpy here with those calves. Warm up the calves and ankles. We're just going to do jumps. Pretend there's a line on the floor here. Up and over. Side to side, side to side. Jump that line. Side to side. We're going to move in all planes today. We're going to hit side to side. Side to side is your frontal plane. And then we're going to hit front and back in three, two. Front to back. So pretend you got a line. You're jumping over it right here. Front to back. This is your sagittal plane. Front to back. We're going to hit that two and then the final is pivots and twists. So give me a little hit. Hit, hit, hit. Pivots and twists. This is your transverse plane. We're going to hit that in the burnout round. In your hit, you got 4, 3, 2, 1. Warm range. She's warm. You're warm. Grab a quick sip of water. Grab your PDF tracker sheet. Your 1 minute buy in is going to be step ups. If you're with me using a level change, an elevation change. You could use a staircase. You could use an ottoman. You could use a chair. You could use a cooler filled with some sandbags or some weights. I'm going to grab one weight. I'm going to hold it at my chest. I want to note the weight I'm using and how many reps I get. Rachel has your modification. On the ground, it's an 80, 20 switch stance squat. So she's switching as I alternate legs. This is one, this is two. How many can you get in? One minute, 60 seconds of work. Don't want you necessarily ripping them out. I want good form. Okay? Good form. You're going to note the weight and you're going to note how many step ups you get. Full hip extension at the top. We step up. One minute. Starts in three, two. Let's go. So I drive up, so the foot that it plants on the box is the foot I'm driving through. I'm not pushing off the ground. I'm driving through the bench. Drive through the bench. Whether you are Rachel or me, I want full hip extension at the top. So I'm not coming here and going right back down trying to get as many reps as I can. I'm coming up and getting full hip extension at the top. Really driving through. Nice. Full hip and glute activation here. You got it. It's one minute. You're counting your reps. You are 30 seconds down. 30 seconds to go. Halfway team. Nice work. Awesome job. Come on, come on. Step up. You're going to find this raises your heart rate too. Adding that level change. Drive through the heel or the sole of the foot that is hitting the bench. Think about pushing that bench down towards the ground. Push it to the ground like you were on a stair stepper. Drive it down away from you. Nice work, team. Stay in it right here. Final five, four, three, two. And recover. Nice work. One minute buy in. Nice work. I'm gonna write down. I got 24. They're telling me off camera. I got counters. Isn't that beautiful? I'm gonna write down the date. I'm gonna write down, I use 25 pound dumbbell. I got 24 reps. Write it down, crack it in your sheet, come back, get better. Next time maybe I grab a 30 pound dumbbell. Okay? Goal is to always get better. Circuit one, circuit one. I'm going to bring this plate into play. I'm going to be doing a heels up squat on it again. You could use a yoga block. You could use dumbbells. Rachel's going to keep her heels on the ground. I'm going to grab two weights right here. Down, up. Heavy heels up squats. Putting the heel up is going to put more tension on the quads, which is what we're hitting today. Quads, glutes, calves, heels are. Upper heels are on the. You got 40 seconds of squats right here. Okay? Your 20 seconds is not going to be a rest. It's going to be a burnout. Then you'll get a rest. After that, you Go in three, two. Let's go. So heels up is just an option. Honestly, it's a great option for a lot of people, especially if you struggle getting depth or range of motion in your squat. It's usually because of lack of ankle flexion or ankle mobility. Putting the heels up is going to allow you to still get that nice depth in your squat, even with a lack of ankle mobility. But I would challenge you to not just use this as a fix, but to continue to work on that ankle mobility by doing like we did in the warmup, that three way lunge heel connected to the mat, knees over toes. Great way to increase that ankle mobility. Pushing that ground away from me as I stand up. You've got 10 more seconds in the heel up squat. You're going to drop to one weight. You're going to hold hand switch, pulsing squat in three, two, one. Drop to one weight. Switch, switch, switch, switch. This is your 22nd burnout. Yes, you can. Adding a little fire and intensity. You get a rest for 20 seconds after this. Come on, get low, get low. Quads on fire. Yes, they are. Final four. Three, two, one. Woo. That's one way to start a workout.

Sneaky Lindsey right away.

Right out of the gate. Right out of the gates. Lateral lunge. Lateral step up. Okay, I'm gonna go one heavy weight. You could always go for something extra. If you want two weights, you're gonna frame your front foot or your right foot. We're stepping out to the right. So I got two weights. I'm here. One weight is on the inside hand. Step right. Lateral lunge in three, two. Let's go. Hit lateral lunge. Drive out of it. Hit lateral lunge. Drive out of it. So I'm driving, dropping into that bent leg. All the tension right here is on the right. Drive out of it. Think about absorbing and exploding forward hinge. I like to think about bringing ribcage to thigh here. Again, if I got two weights, I am framing that right foot. You can go one heavy. I've got my 30 pound here. Or you can go two lighter weights if you don't have access to heavy weights. Nice work. 10 more seconds in the lateral lunge. This is your accessory move. An accessory move. You're here for 4, 3, 2 and 1. We'll talk more about why I program that. But first, let's go into our multiplanar, which is frontal plane, side to side lateral. Step up just on the right. Right leg hits the bench. Step up and down. Rachel's got a side step. Squat just to the right. We're both moving just to the right again. I'm pushing this bench down away from me. In three, two, step up. Push the bench away from me so I'm not trying to drive off the ground with my left leg. I'm trying to push the bench down with my right leg. There's a big difference, okay? A big difference. Get that full foot on that elevation. Step up, push the bench down. Don't drive off that left leg. Left leg is doing as minimal work as possible. Load through that right leg right here. Side to side movement. Frontal plane. Whoo. Come on. You got 10 more seconds of work here. You got 10 more seconds, then you're back to the top. This is move 3 of 3 in circuit. 1 for 3, 2, and 1. Recover.

Way to go.

Nice work, Rage. Grab some water. Rest for 20. Back to the top. Same three moves. Heels up, squats, hold and pulse for 20. Lateral lunge to the left. Grab your heavies. Back on those 25s. Heels are up. You go. Squats in three, two. Let's squat. 40 seconds right here. Heels up is just an option. Take it or don't. Okay, again. Heels up is going to put more emphasis on the quads. Quads, glutes, and calves today, guys. Great workout for my runners. Gonna add some calf movement. Runners who don't do leg day, Rachel, are just bad runners, prone to injury. You do not build muscle walking and running. I love walking and running. I love getting 10,000 steps a day. Does it build muscle? Unless you're going up a hill the entire time. You're gonna build glute strength, but forget about those quads and calves. Come on. Right here. Leg days for everybody. In five, four, three, two, and you're out. I'll pulse it. Pulse it. 20 seconds. I forget pulse. We got an extra 20 on the clock. Extra 20 on the clock. Yep. You're gonna get five extra seconds. We pulse. We pulse. We pulse. Come on. Yes, you can. How low can you stay in those legs? Feel that fire. Feel that fire. Almost there. Whoo. Extra five right here. Go for five. Four, three to recover. Holy bananas.

I thought we're not getting away with this so early. There's no way.

No. Lateral lunge to the left. Okay. Two weights frame the left foot. Or one heavy in the right hand. Stepping out to your left, driving off that bent knee, not jumping. But you feel that heart rate? Oh, yeah, right away.

Big muscles, right?

I'm always like, is it just me?

It's never just you.

Step left in three, two. Let's go. Hit left, drive out of the hole. Hit left, drive out of that hole. Nice. Nice deep driving off that outer glute muscle. Your glute med here. You got it. Nice work, team.

I'm so excited to see this workout format because I feel like it's a peak inside your brain of what's going on when you're thinking about writing a workout.

This is so true. When I write a leg day, I'm thinking I want a bilateral move, which is your strength move two feet on the ground. I want an accessory move, typically unilateral single leg moving in different directions or planes. Right. And multiplanar gets you moving in all planes. Life is three dimensional, so I believe training that way. Three, two and one. This program, lateral step ups. I'm going to go to the other side of my bench. Stepping up left is largely designed to be a strength program which can get tricky keeping you just in squats and deadlifts in that same plane of motion. But that's not life. Step up or side step squat in 3, 2, 1. So when I built this workout. Whoo. Gotta pay attention to what I'm doing. Here we go. Trying to talk and lift at the same time. Nice work, you guys. I love that though, because this is.

A true strength program. But it's not like if I say gym, bro workout, you know what I mean?

Yeah.

Where you're only moving in one direction using machines. Like it's just not practical.

No, that's not training for real life. I believe in strength training for functional fitness. Right. I'm training right now to be a better mom. Right. That's my stay active with my kids. I'm training for my 70 year old self so I can be grandma who's still pushing the kids on the swing, running at the playground. 5, 4, 3, 2 and 1. So that's how I build my workouts. Very functionally. Functional fitness is the name of the game here at nml. Get you moving in all planes. Training both legs. I'm going to fall over today and Rachel's going to catch me.

I will not let it happen.

Okay, guys, one more time through these three moves. Heels up, squats. This time you're going to still hold that 20 second pulse. Instead of just giving me a lateral lunge, you're going to give me a lateral squat. That means we go side to side, feet stay planted, okay? And then we're gonna go up and over the bench or side to side squat with Rachel. Third set, Rach.

Best set, baby.

Best set, baby. Grab Those weights. We're not gonna forget the pulse burnout this time. Heels up. You squat in three, two. Let's go there. Come on. Heels up. Squats. I do want to challenge you though. This is a strength move. When you got two feet on the ground, you are going heavy. Guys, challenge yourself here. I want you to be tracking what weights you're using throughout this program so you can come back and challenge yourself. I think my favorite comment from people is hearing people say, you know, before you, I worked out with five, eight pounds maybe, but you really taught me how strong I was. You guys are all so much stronger than you think you are. I promise you. You are so strong and so capable. So challenge yourself. This should feel hard. It should feel uncomfortable for three, two and one. That's good. Let go again. And pulse again. Thank goodness for Rachel. Can you tell I don't Normally add a 20 second burnout to the end of my heavy squats because holy bananas, my legs are on fire. Yes. Pulse, pulse. Nice work. You get a bonus five. A bonus five. Five, four, three, two, out. Woo.

Yeah, there it is.

Bonus was just something extra.

Okay, it's the start of the week. You're fresh right now. Take advantage of it.

Yeah. Lateral squats, nice and wide. Toes face me. Are slightly out. Okay, I'm gonna switch hands. Switch hands. You can hold it at the chest. Actually, let's do that. Let's just hold that chest. Keep it easy for everybody. Hit left, three, two. Let's go. Hit left center. Hit right, center. So feet are staying planted, not driving off of it like a lunge. Maybe you can go a little bit heavier with your feet planted on the ground. This lateral step ups up and over and you're out of circuit one. Already on to circuit two. Lunges and calves, baby. Nice work, team. Finish strong right here. Yes, team. One rep at a time. 10 more seconds. Yes. You can stay in it, stay in it. Come on. Final five. Four, three, two. Recover. Yes, guys. Yes. Stick with this heavy weight.

Let's go, Lynn.

I'm going to go lateral all the way up and over this bench. All the way up and back, all the way up and over. Lateral step up, side to side. Rachel's got side to side squats. Last 43, 2. Let's go. So I step, drive, switch, tap. Step, drive, switch, tap. Step, drive, switch, tap. You don't have to go fast, ok? Take it at your tempo. What I care about. Plant drive, not off the ground, into the step. Plant drive, not off the ground, into the step. Challenging coordination today. Challenging Weight transfer. And that hip and glute strength. So important, you guys stabilizes our pelvis, our pelvic floor. Come on. Five, four, three, two, one. You're out we go. Circuit one. Way to go. Track it down. This is your chance to write down what weights you use. How many reps you got? I'm gonna move the plate to the top of my space now for my deficit lunge. Just an option. You could use a thick book, right? Use whatever you got. I'm gonna put this on the ground right here. Gonna allow me to step off of it into a lunge. That little extra couple inches of depth it so it's a little bit more work into that front glute and quad. You've got a split lunge, knee drive, deficit lunge. So I'm going to stay in the same leg the whole time. There is an isometric hold. Don't let me forget. So we'll go right leg on the plate or right leg forward, step back, left knee drive, down, up. Then you're just going to hold that lunge for 20 seconds. And then we're going to give you your accessory move, which is a calf raise. Get pumped. I'm gonna put one weight back here. I'm gonna come to the walls for calves, get myself set up. All right, Grab the heavy weights you want to use for lunges. One on each side. Okay. Right foot forward, left foot steps back. Left knee drives up in line with the hip. Three, two. Let's go. Lunge, knee drive. Lunge, knee drive. So your strength move is adding a little bit of balance control here, stepping back. If this doesn't feel good for you, Rachel, can you just show a split lunge where you keep both feet planted? That would be a great option. If the knee drive doesn't feel good for you, just give me a split lunge. Both feet stay planted. Go heavy there. Come on. Nice work. Driving up through that right front heel, that right front gluten quad shoulders are staying stacked on top of hips. Back. Left knee drops gently towards the ground. Drive out of it. Isometric hold with no weights. In five, four, three, two, drop hold. 20 seconds here. You could keep a weight if you wanted it. I should have said that.

You overachiever.

How close can you get that back knee to the ground? Holding. 20 seconds. Yes, you can. You got 10, nine. Yes, you can. You are so stinking strong. Five, four, three, two. You're out. You want to make your workouts harder? You just do that isometric hold after a heavy strength move. Holy bananas. Back to your wall. Okay, we did right foot forward, right foot on the plate. Okay. Calf raise on the right. I'm adding the plate again. You can do this on a staircase. Adding a heel drop where my heel drops below my toe. Harder. We go in three, two. Let's go. Okay, Rachel, I'm gonna challenge you. Get that left leg off that right foot. Get it off. You'll find it's just a little harder. You can put it on. You can clasp there. You use that to work. Help you get up, right? Really? Ice leg. Isolate one leg at a time.

Every time we do these, I'm like.

How do I forget how hard they are?

Yep, every time.

20 down, 20 to go. Holy bananas. Like I said, I have not done calf raises enough. I gotta drop that weight. Since my knee surgery, they had me doing them all the time. 10 more seconds. Come on up. Come on up. It's hard. It's challenging. 5, 4, 3, 2, 1. You heard me say it. We're building in more calves. We just have to, because. Holy bananas. Do I need to get better at those walking lunges? Walking lunges. You did your frontal plane. Side to side, side. Now you do your sagittal plane, front to back walking lunges. Come meet me back here. Rage. One foot in front of the other. Walk it as far as you can. Turn around when you have to. We go in three, two. Let's go. Right foot. Step it out. Help up. Two. Let's see if we can get four, three. Let's get one more, and then we'll turn. Go for as far as you can within your space limitations. Just trying to again, get you moving in all planes, front to back here.

And they feel a little bit different than, like, reverse lunges.

They do? Yeah. Front lunge. It can actually be a little bit more challenging for the knees. So if this doesn't feel good for you, you can always take it to a reverse lunge. Or again, I'm going to challenge you. If lunges hurt your knees, try isometrics. Isometric holds are beautiful thing for knee pain. Yes, you can, guys. Nice. You're here for 5, 4, 3, 2. We got to even it out. One more each way. Nice work. Finish it. There it is. Whoa. Holy bananas. Yeah. Holy bananas. Set them down. Grab a sip. That's one time you got two more. Left foot on your plate. Right foot back. I know about you, but my legs are on fire. Left foot forward, right foot back. Deficit lunge. Deficit lunge in three. Into. Let's go. Lunge. Drive again. Rachel is showing you that split lunge option, great option. Nice, strong front knee. My front knee is not collapsing in. It's staying nice and strong. Right. Stacked on top of that ankle, maybe even going out towards my middle toe. Come on. Down, up. Not a speed game, it's a strength game. There's one thing I know about strength, Rachel, is it takes time to build. It is a true statement. As you age, you are going to lose power, strength, and metabolic control. This is how you get it back. Pick up those heavy weights and build some strength for five, four, three, two. Drop and hold. Hold, baby. Right knee's hovering off that background. Come on. It's an isometric hold. Yes, you can. 10 more seconds. Hang in the fire. You get a stand up in five, four, three, two. And you're up. Little shake, shake, little shake, shake. Calf raises, calf raises. Single leg on the left. Grab the weight if you can. I'm gonna get about 20 seconds with my weight. 20 seconds without it. Keep it even here. Left foot, heel drop. Or not. I like it. Let's face each other. Three, two, let's go.

It's too weird for me, but I can't see you. You know we're always in sync. Otherwise. Otherwise, I'm just guessing.

I gotta tell you what, though, Rach. I need to work on my calf raises. Holy bananas. Yeah. Does this feel hard?

Well, that's why we program them. Because you wouldn't do it otherwise, right?

This sucks.

It's so hard.

Come on, body weight. Here we go, Lindsay, come on. Up, up, up. Yes, you can. What would it look like if I said final 10? Final 10. Come on. Feel those calves. Feel that fire. 5, 4, 3, 2, 1. You want some good news? You gotta go double leg next time. Both feet, both feet. You realize how hard single leg is? Holy bananas. Walking lunge. Let's go. Grab your weights. Oh, come on, legs, let's go. Come on, legs. Let's go. Like Rachel said, one foot in front, the other. Step it out, walk it. You're there in three, two. Let's go. Step, drive, step, drive. Come on, big step. Drive up through that front foot. Nice work. Drive up through that front foot. Yes. Two, three. Nice work. Go for as much as you have room for. As much as you have room for. Step. Come on. One at a time. We get stronger together right here. One rep at a time, team. You got this. You're in that final ten. You're in that final ten. That water break is coming for you. Finish strong. Five, four, three. Make it even. Two and one. Whoa. Way to go, Legs on fire today. Sweat is pouring water up. Here we go. One more time through. Okay. Alternate your deficit. Lunge. No, isometric hold. Double leg calf raise. Walking lunges. One more time and then you're in your burnout.

Let's go.

You in? Let's do it. Alternate your step back, lunge. Just got sweat pouring off me today. Here we go, guys. Step back, knee drive. In three. We'll go right foot first. Three, two, step back, right. Drive it up. Switch. Step back, left. Drive, switch. Step back, drive, switch. Find that focal point on the floor. Nice work, Nice work.

I like this combo of having your, like, main lift, your big heavy one and then having the little muscle after.

Yeah, that's your accessory muscle, right? We want to train those big, big, large metabolic movers. Want to train those first, your accessory move second. Those small stabilizing muscles. Calves. And then add a little dynamic range of motion. 5, 4, 3, 2, and 1. Double leg calf raise. Double leg calf raise. My legs are shaking, Rachel. Shaking. I'm nervous for this. I'm just gonna go body weight, calf raises. You're there. Five. Here we go. Three, two. Let's go. Lift, lift. Good chance to catch your breath too. I know it's coming, so I'm dropping the weight here. You can totally use the weight, guys. I know I got to save some gas in the tank for my all out two minute hit this. Walking lunges. You get a quick water break. We'll show you what's coming. Two minutes of all out push effort and you're done for today. You can do anything for two minutes of work. I know you can. I promise you can. I've seen you do it before. I know you're going to do do it again. I bet it took longer than two minutes to push a human out of you. Come on.

Wouldn't that be nice? Two minutes.

Five, four, three, two, and one. Whoo. All right, let's walk them. Walking lunges. Walking lunges, final time. Walking lunges, final time. Come on, you got this. You can do anything for 40 seconds. And you walk it. You walk it. Here we go in four, three, two, let's go. Step, drive, step drive. Nice work, team. It's one rep at a time. Let's turn it. Nice work, Rach. Nice. Keeping those shoulders stacked right on top of those hips. Driving up through that front foot. Control through that full range of motion. Lower and drive with control. Nice work, guys.

This is so random, but you just said one step at a time and reminded me of that time we met Jordan Sparks. Do you remember that?

Wait, did we meet Jordan Sparks at an event?

Yeah, at Orlando Lakes event.

Oh, my goodness.

You took a photo with her.

We did. Fun fact. 3, 2, 1.

Random fun facts with Rachel.

Fun fact with Rachel. Drawing it back to the OG NML days. Grab some water. All right, you ready for your two minute burnout? It's an all out effort. 30 seconds followed by 30 seconds, two moves back to back. I'm gonna leave my plate right here. I'm gonna use it. I'm gonna use it. I'm gonna come behind it first. Move here with me. Transverse plane is the plane we haven't hit yet. Okay, pivots and twists. 180. Surfer hits. So right here. Up and over. Up and over. 30 seconds of that. Rachel's got a step back, pivot squat. And then I'm going right into 30 seconds. We'll do one leg first. Single leg. You can always take that to double leg. Okay. It's like you've got a line. Second time, we'll do the other leg. My legs are literally shaking back here. Rachel, do you see this?

This is the good.

Whoo. Let's burn it out.

Let's go, Lynn.

30 seconds. Spider man, surfer, spinny, Scooby Doo's, whatever you want to call them. Okay? Pivot, step backs with Rachel. Right into that single leg hop.

Let's go.

Your 30 starts in three, two. Let's go. Up, up. Come on up. Make it big, make it powerful. It's 30 seconds here, right into 30 seconds of that single articulation, double leg jump. It's like you got a line on the ground, right? Explode up and around. Big hands up overhead rich so it's going to raise that heart rate. Nice work. You're here for 10 more seconds. Single leg agility is where you go. In 5, 4, 3, 2. Come on, come on. Come on, legs.

Come on.

Legs can always go here. Double or double single? Double single. Double single. Ooh, this is like hopscotch. Okay, options. Yes. 10 seconds. Finish. Back to surfers. Back to surfers. 5, 4, 3, 2, 1. Whoo. Let's go.

Just the breathing at this point.

Yep. Your rating of perceived Exertion should be 8, 9, 10 after this. Come on, push through. Physical strength builds mental strength. Right here. We are getting physically and mentally stronger. Finish. 5, 4, 3, 2. My legs might fall off. Double single. Let's go.

Lynn's.

Finish it. Come on, team.

There you go.

Final ten. Push it. Bring it home. Bring it home. Five, four, three, two, one.

Yay.

Good job. Holy stinking bananas. Like, do you see this muscle failure? Yeah. I'm so proud of you.

Way to go.

Not a workout in this program is easy. Not one. Especially not leg days. Grab some water, recover. Write down your results. You can put this in the notes section. I made it through all two minutes. Crushed it. Struggled. Had to go to a double to a single leg because I felt like I was gonna fall on my face if I did. Single leg. That was me. Okay, take some notes. Write it down. These are for you to come back to reflect, get better. I don't know about you, Rach, but I'm ready to stretch.

Yeah. The best part.

Okay, here's good news. And come back to that wall or that plate. If you're on a staircase, just let that heel drop for us. Rachel, let's just go right here. Nice little calf stretch for the baby calves. That's not your calves. Those are mine. I call my calf's baby calves. Do you see my leg? What is happening?

It was a hard workout. That's what happened.

Holy bananas. My leg will not.

This is the money shot, just the quiver. This should just be our trailer for the whole program. It's just this.

If your leg's not doing this by the end of the workout, I challenge you to go heavier. Switch your calf. All right. Heel up, her toes up. Gonna lean into it. Lengthen through that calf. Think about really lengthening through the back of that shin, right? Nice big stretch here. Big inhale through your nose. As you exhale, can you get a little bit deeper in that stretch? Right? I'm so stinking proud of you guys, guys for showing up today. It's not easy to come back for week two. We see the decline. We see people drop off. It's true. You. You're rising above average. Guys, I'm proud of you today. Thank you for showing up and working hard. Let's stretch those quads because mine feel real shaky and tight, and they're going to feel even tighter tomorrow. Give them a good foam roll tonight. Right? Pull that heel up towards that glute. Tuck that tailbone towards me. You can always stay back at the wall if you want something to just, like, hold onto. I love doing this honestly. On the floor, against the bench, or against the wall. A nice wall stretch. You'll find that in a lot of our mobility workouts. Challenge you to go check out some mobility and add it to this program if you can. 10 minutes in the morning, 5 minutes in the morning. Your body will thank you. Right? Nice little stretch at the top of the day. And the end of the day, highly encouraged. But you put in your time today. I'm proud of you for showing up. Nice work, team Rach, let's go back to those frog rocks on the ground. Open those hips. You deserved it. This is the part where you're like, yes, I did it. I crushed a workout today. Just a little forward, little back. Always feels good to be on the other side. They say setting habits requires a cue, a routine, and a reward. Okay. My reward's always a second cup of coffee. Okay. I hope you reward yourself today. Thanks for showing up. Thanks for being here. Awesome job, team. Bring it in. We're gonna see you back on the mat tomorrow. Day seven. Day seven. Back to shoulder by try upper body push. Give those legs a break. Have a good day, you guys. Awesome job. Crushing leg day. If you loved it, hit subscribe to my channel. I've queued up. Day seven, upper body push right here. Or you can find this entire two week strength challenge in this playlist right here. Have a great day.