Hail Mary, full of strength, the glutes are with thee.
Here's that front pocket metcon workout for when you know you need a (quad and glute heavy) leg day.
Props needed: set of dumbbells (or other heavy objects) & chair/bench
Metcon (Complete 3 rounds for time):
1. 40 Goblet Squat - hold moderate weight
2. 30 Kas Glute Bridge - hold moderate weight (keep knees over feet)
3. 20 Psoas Eccentric - each leg, hold light weight (5 sec lower, 1 sec up)
4. 10 Tucked Hip Extension - no weight
5. 10 Hand-Supported DB Reverse Lunge - 5 each side, hold light weight
5 min AMRAP (record how many you do in 5 minutes, rest as needed):
Lower Ab Crunches
Metcons and hiit work CAN have a place in your training, but because they are highly fatiguing, they need to be used with care when combined with aerial training. I suggest using workouts like these when you: (1) have not been able to get into the studio for aerial; (2) are traveling and have limited time but have access to a hotel gym; or (2) are only doing light aerial work, like a weekly choreo or low flow class.
Now go forth and make peace with your aerial legs.