11-26-21 FRIDAY lower body

11-26-21 FRIDAY lower body
  • 20 kneeling jumps
    start in a kneeling position and jump into a squat. these are tough but with lots of practice you'll get it
  • 5x5x45% BOX SQUAT WITH BUFFALO OR STRAIGHT BAR @45% AGAINST 25% HANGING CHAINS
  • 5x5x45% SPEED PULLS: COMPETITION STANCE 1" DEFICIT DEADLIFT @45% AGAINST 20% CHAINS
  • 3x8 GHD SSB (BACK LOADED) BACK EXTENSION
    Use lower bar weight if needed
  • 3x15 CHAIR DEADLIFTS (NO STAND UP) VIDEO HERE
  • 4X20 HEAVY KB SWINGS AGAINST BAND AT WAIST
  • 4X20 ROPE (CABLE) CRUNCHES
  • 5X10 GHD SINGLE LEG BACK EXTENSION
6 day programming