4-1-22 FRIDAY LOWER

4-1-22 FRIDAY LOWER
  • Box jumps 3x5
  • 6x4x50% BOX SQUAT WITH SSB @50% AGAINST 25% BAND TENSION
    Angelica 3x3x60% squats- 3x3x60% deads- this is your last lower body workout with barbells. Use it wisely to work on mentally owning the lift. Be intentional and aware
  • 6x4x40% CONVENTIONAL (TOP OF SHIN) RACK PULL @40% AGAINST DOUBLED BANDS
  • RAW LIFTERS ONLY *Do this set right after Speed Squats, Before Deadlifts ------ Squat Straight Weight Top Set: 2 Sets of 5 Reps increasing 2-2.5% from the week before. If you are just starting, start with around 60% of your max. When you come to a week where you fail, the following week you will decrease reps to 2 sets of 3 reps, continuing to increase weight each week. When you come to a week where you fail your sets of 3 deload for the next lower body workout and then test your max the following workout (1 week later, minimum). Then, restart the cycle with your new 50%.
  • 3X15 LEG EXTENSIONS
  • 3X15 BANDED SISSY SQUATS
  • 1X100 KNEELING GOOD MORNINGS video here
6 day programming