NOTE: For a greater reading experience, turn on image display in your email settings.

I dunno about you but I love hitting leg day. It’s easily, and almost always has been, my favorite muscle group to hit! The only problem is, a really REALLY good leg day will ruin me for the rest of the day🤣😂BUT I keep coming back for the simple fact:

Check out the video here and read below for further explanation.

4 MOVEMENTS

• DB SUMO SQUATS

  Nice wide base here, hence the word “SUMO". Think of a Sumo wrestler getting in his ready stance. Legs wide, feet turned out, and keep those knees out as you squat and stand. Sit down through and drive up through those heels, all while keeping your chest up and out with your abs drawn in. Key point here, as you stand, deliberately and forcefully push those knees out an inch or two more than usual. 4×25x w/ a 75lb DB

• GLUTE BRIDGES (HIP THRUSTS)

  As you set that bar on your hips, pull your legs back underneath you so that your heels are as close to being directly under your knees as possible. Then, driving through your heels, thrust those hips up and tuck your hips! Also, as you tuck your hips be sure you also squeeze your glutes. Glutes through your hips and hips through the ceiling! 4×15 w/ 255lbs

• ISO HAMSTRING BRIDGES

  These don't look like much but asks any one of my clients how they feel! What you wanna do here is lay on the floor and get you butt as close to a bench as possible, then place your heels on the bench, in the middle of it (don't let your heels come off to the edge of the bench). Then raise your hips up off the floor. Now comes the fun part, keeping your toes pinned back towards you, very forcefully try to rip your heels down and back, THROUGH the bench! You're trying to pull your heels to your butt THROUGH the bench! Hold that for 2-3 seconds and then have a fire hydrant ready because yo’ hammys are gonna be on FIYAH! 4x12

• REVERSE LUNGE + BAND LATERAL LEG RAISE

  Notice where the band is, just below my knee coming across, pulling my leg in (if Iet it). The key here is to not let that happen, lunge back through that front heel and drive back up through it. Then place that back leg down, and then slowly raise the banded leg up and out to the side WITHOUT letting that foot turn out, don't open that hip. Then slowly let that leg come back to its original position, don't let it swing back in, fight the band, that way you're experiencing resistance on the way out and on the way back in. 4×10 on each leg

A lot of this workout is to help strengthen my hips and glute medius in an attempt to correct some longtime hip/knee issues I've been ignoring. As much as I know about the human body, I’m still a dumb brute at heart and want to/falsely think I can can just power through injuries or chronic pain. I’ll be 39 next week, knocking on 40’s door, it don’t work like that any more. 🤣😂 

GIVE IT A SHOT AND LET ME KNOW HOW IT GOES! DON'T BE AFRAID TO PUSH YOURSELF!!

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

Thanks again for reading!

And please never forget:

The same boiling water that softens the potato hardens the egg. It’s about what you’re made of. NOT the circumstance.

Much love, mi gente!

- Mike O’Hara

PS

DON’T FORGET TO SHARE THIS NEWSLETTER WITH YO’ PEEPS and check out last Friday’s in case you missed it!

Click here and plug in OHARA30 to save 30% off your 1st order of the best protein in the market— packed with clean and high value ingredients that actually taste good too!