How to train your legs properly so you can build legs you love—even if your leg day currently looks like a hot mess

Warrior woman—welcome back.

This is part two of our hypertrophy deep dive (if you missed the bangin’ butt episode, go back and listen to that first). Today, we’re moving down the chain—into your quads, hammies, and calves—so you can build legs that look like they train.

This isn’t just about lunges and leg presses. This is about movement quality, muscular tension, execution, and beauty. It’s about finally understanding what it means to train legs properly, so you can build shape, strength, and confidence that people notice. And it’s not about smashing yourself with circuits or chasing the burn—it's about training beautifully.

If you’ve been training your legs but still aren’t seeing definition—no shape, no pop—this one’s for you. Because you’re probably doing it like everyone else. And that’s the problem.

We go deep. Anatomically, strategically, methodically. You’ll walk away knowing exactly how to grow muscle in your quads, hamstrings, and calves—and how to do it the Warrior way.

KEY TAKEAWAYS:

• Hypertrophy = Length Under Load + Control
• Building muscle in your lower body requires deep range, slow tempo, and quality movement—not rushing through circuits.
• Train Legs With Structure, Not Chaos
• Random exercises and circuit-style training won’t build the legs you want. You need structure, mobility, stability, and progression.
• The Three-Part Framework for Beautiful Movement: 1. Mobility – Can you access the right positions? 2. Stability – Can you control your body through them? 3. Strength – Can you load them with precision and power?
• Quads love deep squats, split squats, and leg presses—trained with tempo and control.
• Hamstrings thrive with hinge patterns like RDLs and leg curls—done slowly and intentionally.
• Calves matter—for aesthetics, balance, and performance. Stop skipping them.
• Combining multi-joint and single-joint exercises (e.g., squats and leg extensions) delivers the best growth results.
• If it’s rushed, unstable, or ugly—it’s not effective.

POWERFUL QUOTES FROM THE EPISODE:

• “If the movement feels beautiful, it’s because you’re moving well. That’s what builds a body you love.”
• “We’re not chasing the burn—we’re chasing execution.”
• “Women who have legs that turn heads? They move well. They own their training.”
• “Time under tension equals hypertrophy. Quality equals results.”
• “This isn’t about smashing your legs until you can’t walk—it’s about moving in a way that works.”

🎟️ If you’re ready to stop training like everyone else—and start training like a Warrior—join me in-person at Play To Win. We’ll break down squats, hinges, and deadlifts. You’ll learn exactly how to train legs properly, and we’ll find the exact progressions your body needs. ✅ Vancouver – Sept 28th (3 spots left) ✅ Toronto – Sept 13th (6 spots left) This is your chance to get in the room with me, learn the art of beautiful movement, and build legs that turn heads.

• Toronto: https://warriorschool.co/play-to-win-live-toronto/
• Vancouver: https://warriorschool.co/play-to-win-live-vancouver/