9/12/24 - bodyweight legs

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5x10 Flash squats (each)
Will probably replace with regular SLS or dragon lunges
5x10 kneeling 1 leg goodmorning (each)
Goated movement
5x10 1 leg Deficit hip thrust (each)
Also goated
5x10 donkey kicks (each)


I've taken inspiration from Serge Nubret's pump training. Of course it's scaled down to my admittedly weak work capacity. All of Serge's example programs feature 8x12 rep ranges but I want to work up to 10x10 because the number is prettier. 

Most sets were going back and forth between legs without rest, but the rests I did take were minimal. The results of this session were really good! The stimulus was fantastic during and as I'm writing: my butt is so sore it's hard to sit!

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