E. 141 How to Optimize Your Leg Days For Growth (Warm-Ups, Stability, and Cues)

In this episode, I break down the most common programming and training mistakes I see in lower body sessions—especially when it comes to chasing symmetry and strength. Whether you're a competitor or just serious about your physique, this episode dives into warm-up protocols, pelvic stability, the myth of bilateral-only training, and how to properly structure your sets for progressive overload.

I talk through real-world training applications like split squats, RDLs, and unilateral leg work, and I also explain how to assess failure, rest periods, and the importance of filming your lifts to improve your form. If you’ve ever questioned whether your training is actually driving adaptation or just checking boxes, this one’s for you.

Timestamps:

- [00:00 – 00:56] – Why effective lower body training starts with structure

- [00:56 – 05:57] – What you’re probably missing in your warm-up sets

- [05:58 – 07:59] – Pelvic stability & its impact on performance

- [08:00 – 14:23] – The role of unilateral work for hip and core control

- [14:24 – 16:29] – Training symmetry: Bilateral movements alone won’t cut it

- [16:30 – 22:42] – Common asymmetries + going back to pelvic balance

- [22:43 – 28:14] – Warm-up volume vs. working sets

- [28:15 – 31:59] – How many warm-up sets before your first working set?

- [32:00 – 34:32] – Progressive overload ≠ just more weight or reps

- [34:33 – 35:34] – Judging failure: How close is close enough?

- [35:35 – 40:27] – Rest periods, unilateral fatigue, and why you should film sets

- [40:28 – 47:13] – Split squat mechanics, B-stance RDL placement, and finishing with isolations

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