Day 39 · Week 6 · Personal Discipline™
thursday — Lower Body Strength
Phase 2 — Add load or +1 rep on top sets. Tighten rest periods. Hold the Minimum Standard on bad days.
Lower Body Strength — Home (B)
25 min
Warm-up
- • 2 min light cardio
- • 10 cossack squats
- • 10 hip CARs/side
Main Session
Bulgarian Split Squat
4 sets · 8/side · rest 60s
Demo coming soon
A demo video or photo for Bulgarian Split Squat will appear here once installed.
CueVertical front shin, lean slightly into front leg.
Beginner
Hold wall for balanceAdvanced
Add load Single-Leg RDL
3 sets · 8/side · rest 45s
Demo coming soon
A demo video or photo for Single-Leg RDL will appear here once installed.
CueHinge, hips square, slow control.
Beginner
Toe-touch with wall Lateral Lunge
3 sets · 8/side · rest 45s
Demo coming soon
A demo video or photo for Lateral Lunge will appear here once installed.
CueSit into one hip, other leg straight.
Wall Sit
3 sets · 45s · rest 45s
Demo coming soon
A demo video or photo for Wall Sit will appear here once installed.
CueThighs parallel, breathe steady.
Advanced
Single-leg wall sit Hollow Hold
3 sets · 30s · rest 30s
Demo coming soon
A demo video or photo for Hollow Hold will appear here once installed.
CueLower back glued to floor.
Cool Down
- • 90/90 hip stretch 60s/side
- • Standing forward fold 60s
Minimum Standard
1 round of all 5 moves at half volume. Done.
Daily Reflection →
Every completed workout is evidence.