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One of the many beautiful things about subscribing to this newsletter is not only do you get first access to my new YouTube videos but you also get an in depth written explanation of each workout from each video!

So let's go on ahead and dive right in. Shall we?

MOVEMENT ONE
Single Leg Squats AKA Bulgarian Split Squats

• Keep the vast majority of your weight on the front heel. 

• Do not push off the back leg. If you feel anything in the back thigh that means you have too much weight on that back leg and/or you're using it to stand up, meaning you're pushing off of it.

• Don't do that, don't push off the back leg. That leg is there for extra balance and stability.

• Sit down through and drive back up through that front heel. Which also means to not let your weight shift to the toes of your front leg. Stay on that heel.

• This will set fire to that front glute, which is the goal.

• I would suggest 15-20 reps.

MOVEMENT TWO
Single Leg Burpees

• Unlike your traditional burpee, these are not to be done fast nor do you need to hit your chest to floor.

• Notice that the leg I'm on, that foot stays pointing directly forward at 12 o'clock.

• Also, as I slowly lower my hands to the ground, my hips shift back a bit and the weight of my body remains on that heel.

• Do not shift your weight to your toes.

• Then pop that foot back but do not let your hips sink as you do so. Keep your hips even with your shoulder height as you pop back into that plank position, keeping your abs tight and drawn in.

• Also, the leg that's off the ground go on ahead and swing that knee across your body while your down in the pushup plank position to add in some more core action.

• Then as you pop that leg back up, do your absolute best to bring your foot right back in between your hands.

• Then, again, making sure the foot is pointing directly forward at 12 o'clock, shift your hips back, keep your weight on that heel, and stand back up slowly.

• This should also set fire to that glute which is also the goal here. If you feel it too much in your calf that means you’re shifting your weight to your toes.

• I would suggest 10-15 reps.

MOVEMENT THREE
Single Leg Lateral Hops

• Notice I laid my remote down and used that to jump over. You do not need to use anything if you don't feel comfortable. Just taking a small hop from one side to the other and back again is sufficient.

• Just make sure you're not doing it with a straight leg. Keep a slight knee bend throughout the entire movement.

• And do it as quickly as possible but still able to keep your balance and remain under control.

• I would suggest 10-20 seconds.

Totally off topic but I meant to share this in Monday’s newletter so here it is now. Check out these cool fossilized shark teeth I found in Florida!

Have fun with the workout, do it correctly, and don’t forget to add in some core work for 1-2 minutes after completing all three movements on each leg. Then repeat all of that for 3-5 rounds.

Let’s have a great day today, y’all. Put in as much effort as you possibly can today to ensure you wake up stronger manana!

Respond directly to this email if you have any questions, comments, or concerns!

Thanks for reading, I’m grateful for you!

And please never forget:

In the gym, the weight doesn't get easier to lift— you get stronger. In life, events don't get easier to handle— you become better equipped to handle them. KEEP GROWING.

Much love, mi gente!

- Mike O’Hara

PS

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