9-16-21 THURSDAY lower body

9-16-21 THURSDAY lower body

SMART START
For beginners or those with limited equipment

  • 5 rounds of:
    10 alternating lunges
    10 banded hamstring curls
    10 goblet squat
    10 box jumps
  • End with:
    4 rounds of
    20  DB alternating side bends
    20 sec side plank hold (right and left)

STRENGTH PROGRAM
for those with a rack, barbell and chain/bands & weights

 

  • Box squats 5x4x60% +25% bands or chains
  • Block pulls from 2" 5x4x55% + bands
  • 5 rounds of:
    10 alternating lunges
    10 banded inverse curl
    10 goblet squat
    5 box jumps
  • End with:
    4 rounds of
    20 seated DB alternating side bends
    20 sec side plank hold (right and left)