9-23-21 THURSDAY lower body

9-23-21 THURSDAY lower body

SMART START
For those with limited equipment

4 rounds with little rest:

  • 10 DB lateral lunges each side
  • 10 KB deadlifts elevated on plates or boxes - heavy
  • 1:00 min marches

Then, end with 6 rounds tabata 20 secs work/10 secs rest:

  • 20 sec combo {2 crunches + 2 leg criss cross}
  • 10 sec rest
  • 20 sec plank hold

STRENGTH PROGRAM
For those with equipment

Main work

  • Box squats 10x2x50%  25% chains or bands
    if you don't have access to chains or bands do 10x2x75% box squats
  • Deadlifts 10x2x65%

Auxiliary work

  • Goodmornings 3x8-10  moderate weight
  • DB lateral lunges 3x10 each side
  • KB deadlifts elevated on plates or boxes 3x10 - heavy
  • Leg lowers 4x15
  • Weighted marches 3x1:00 min
    attach heavy band to your lifting belt- march for 1:00
    hold heavy weight to make harder
Workouts