Workouts

Wednesday — Legs + Cardio

2026-04-296/6 done~50 min planned50 min actual

Heavy day. Warm up the hips and ankles before squatting. Keep cardio steady — recovery effort, not a finisher; you'll be cooked from legs.

100%

Morning Yoga Flow

deep squat hold, hip openers (pigeon, lizard), hamstring stretch, calf stretch, ankle circles

~15 min

Spend extra time on hips and ankles before squats.

Goblet Squat

4 × 8-1020kg DB~8 minrest 75s

Romanian Deadlift

3 × 1040kg~5 minrest 60s

Standing Calf Raises

3 × 15BW or 10kg DB~2 minrest 30s

Cardio — Stationary Bike

Steady pace, light resistance — recovery effort

~10 min

Cardio — Incline Treadmill Walk

Incline 8, walking pace

~10 min