Here’s some food for thought when looking to get an effective lower body training session done using a basic setup with limited equipment and minimal loading available. 1) Incline Deadmill Backwards Walk - 3 mins. Got this from @kneesovertoesguy A great way to get blood to the quads with minimal mechanical tension and load. Used this to prep my legs for the session. 2) Rear Foot Elevated Split Squats - Mixed grip. Took this exercise from @kaspervinthers Used a decline bench as my slant board (this allows you to press through the ball of the back foot, and thus get more recruitment from the quad of the back leg). Had a 16kg and 12kg KB as the heaviest loads, so used a mix grip to challenge stability of the exercise and thus make it harder. Of course, slower tempo adds to the difficulty. 3) Rear foot elevated single leg RDL - No idea what the load on the DBs were, so didn’t set a rep scheme. Just kept on going until glutes/hammies were burning. Single leg hinging variations are a great way to challenge the back/glutes/hamstrings when load isn’t available. Kept hip slightly closed at the top of each rep to keep tension on the posterior chain. 4) Seated Leg extension. Added a pause at the top of each rep Reason: we rarely challenge the quads in their ‘shortened’ position in CrossFit. When we squat, the quads don’t have to take much load when the legs are straight. Here, the quads are on full tension at the top. 5) Same concept as the leg extension. Challenging the hamstrings in their shortened position. Glute ham raises / Nordics are an alternative in a CF gym, but note that the hamstrings are generally unloaded when you’re at the top of the repetition. Here, the hamstrings are on full tension at the top. 6) If load is limited, and you want to get some bilateral hinging work in, try allowing the load to ‘drift away’ from you as you hinge. The longer moment arm, the more load the hamstring have to take

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