In this week’s Learning Lab we went back to the basics of leg training using just dumbbells and a bench. I broke down the three big movement patterns — squats, lunges, and hinges — and showed you different ways to set up your feet, how to hold the weights, and what each variation works best. You’ll see: - How small changes in foot placement (like sumo, heels-elevated, or box squats) can totally change the feel of your squat. - Different ways to hold dumbbells that shift the challenge to your core, back, or legs. - Simple lunge variations — from split squats to Bulgarians — and how leaning forward vs. staying tall changes whether you hit glutes or quads harder. - The difference between a squat and a hinge (deadlift pattern) and how to nail both the two-leg and single-leg versions without wrecking your back. 👉 There’s also a sample leg workout included so you can take what you learned and put it into action right away. Here is the program ➡️ Basic Leg Training Program

Starting new 8 week plan Nike Run Club. Week 1 starting today. Did first run 20 mins.

Walk and some biceps. Feel much better.

1/3 Nike run in books for the week. Just beat the sun going down.

Started today thinking not gonna go on bike ride but someone was sleeping on my couch so at 630am I said let’s go. Got in hour bike ride and hour walk. Extra credit lol beat my time again too 💪