March 9, 2026

 #1 Single leg strength / Isometrics

Daily score: 7

A. Single Leg Soleus Calf Raise: 10-15 reps/side x3, rest 1 minutes.
*keep your knee bent over your foot
https://www.youtube.com/shorts/rWEYYS-XY_Y

Done

B1. Overcoming Split Squat Iso Hold: 3 reps of 7s ramping contraction x3, rest 5-10s b/t reps, rest as needed.
*empty bar, push into immovable object
https://www.youtube.com/shorts/yrn4Bb8JNyg

Done

B2. Jefferson Split Squat (Yielding Iso) x 20s per side, rest 10s b/t sides, x 3 sets, rest 1 minutes.
*load this heavy so you can sustain the 20s

Done with 105

B3. Tempo DBL KB Front Rack Split Squat (2121) x 6-8 reps per side x 3 sets, rest 2-3 minutes.
https://www.youtube.com/shorts/qSBq8FSFFPc

X8 per side x3 with 2, 26# kbs

C1. Single leg isometric hip thrust; 30 sec x3/side; rest as needed

Done

C2. Side plank leg lifts; 10 reps w/ 3 sec pause at the top of each lift x3; rest as needed

Done

This was fun to do some new things.  All split squat variations felt good.  Side plank leg lifts are hard, I broke them into 5/5 to keep the holds legit.  Thanks!