Every knows, loves/hates, the squat. It is iconic, difficult, and no matter which version you prefer, it is the backbone of every good leg development program. Even with its reputation, the bilateral (two leg) squat has its drawbacks. There are pros and cons to everything in life, and for an adult population, loading both legs can require a lot of external load. An increase in external load (regardless of how trained an individual is) is going to increase injury risk and potential harm. Something that can continue development and lower the overall joint stress is training one leg at a time. Experienced lifters know the anguished caused by lunges and split squats, and if you're one of those lifters I encourage you to continue on that path. In my experience, newer and less experienced lifters tend shy away from single leg work because of fear or stability issues. This is solid reasoning, but in fact is counterproductive. Single leg strength is key for stride confidence, strong balance, healthy gait, and performance of everyday tasks like walking up/down the stairs. I've attached a link to a few videos going through single leg exercise progressions from beginner to higher levels of fitness and ability. Each one gets tougher than the last, add weights if you feel confident. Future posts will start to include more of my own videos and coaching.

Here’s a quick and dirty routine to get things moving. There’s more here to teach but I’d rather do that in a 1:1 setting, however, these favorites will be enough to start progress. Start slow, ask questions. 1) Soft Tissue (Tennis / Lacrosse Ball) - Glute Medius - Psoas / Iliacus 2) Stretch (2 rounds, 0:30-0:60s holds) - Pigeon Pose - Adductor Rock Hold - Wall Assist Hamstring - Wall Assist Quad 3) Activate (3 rounds, 0:30-0:90s holds) - Hip Lift ISO Hold

Thursday is generally a lower intensity day or a rest day. Today I'm choosing low intensity. Body Weight Circuit: 5 Rounds - Pushups to failure (alternating between normal and diamond pushups) - Pull-ups to failure (alternating between wide and neutral grip) - Lying leg Lowers x25 20 Minute HR Cycle: 5 Rounds (4 min each) - Set the timer to 20 min Alternate between: - 2 min Medium intensity (70-75% HR) - 3 min Low intensity (50-60% HR)

Hi all — I've been struggling with rest days and I know a lot of people here have been too 😅 You stay locked in all week — workouts done, meals prepped, feeling great. Then rest day hits and suddenly you're on the couch, motivation gone, eyeing a burger 🍔. The problem isn't laziness — it's that nobody tells you what to actually do on a rest day. I spent some time working through it last week, and here's a simple way I solved it for less than $2/m: 1. Every Sunday, I text a bot my rest days for the week and my location (e.g. "Wednesday, Vancouver BC"). 2. On each rest day morning, the bot automatically finds 3 fun low-impact activities near me — hiking trails, pickup basketball, kayaking spots, community yoga, whatever's available that day. 3. I get a text by 8am with the options, a short description of each, and a Google Maps link. No planning, no decision fatigue. It's not a workout — it's just enough to keep you moving and feeling good without breaking recovery. Hiking on a rest day hits completely different when someone just hands you the trail 🥾 If anything is unclear, let me know. Hope this helps you 🙏

Be honest 👇 What do you struggle with more right now? A) Staying consistentB) Staying motivatedC) Avoiding burnoutD) Knowing what to focus on Drop the letter + why.