This Was Voluntary is a lower body workout named for the thought that arrives somewhere around the cossack squats - the dawning realization that nobody made you do this. Reverse lunges, split lunges, calf raises, cossack squats, side-to-side lunges and an open-ended push-up block: six stations of choices you made yourself, freely, on purpose.

The structure tours the legs through every plane, which is exactly what makes the title land. Reverse lunges open with the familiar front-to-back pattern. Split lunges hold the stance and pulse within it, keeping both legs loaded through all four reps. Calf raises offer a moment of false hope before the lateral half begins: cossack squats shift your full weight side to side across a deep, wide stance - the most demanding mobility ask on the card - and side-to-side lunges repeat the pattern with flow. The closing 4+ push-ups are a final voluntary act: the plus sign is an invitation, and every rep past four is a decision you get to own completely.

Step back with control in the reverse lunges and keep the split lunge stance stable through all four pulses. In the cossack squats, keep the working heel planted and the extended leg straight, sinking only as deep as your hips genuinely allow - depth is earned over weeks, not forced in one set. Take the push-up plus honestly: add reps while your line holds.

Nobody assigned this. You chose every rep - which means you also get to keep all the credit.

Make it Harder: Add a pause at the bottom of every cossack squat.

Make it Easier: Shallow the cossack squats and do the push-ups from your knees.