WEEK 7 | DAY 3 LOWER BODY 20240204

WEEK 7 | DAY 3 LOWER BODY 20240204

Week 7, Day 3 - Deadlift Deload and Lower Body Focus:

1. Deadlift Deload - 5x6x65%:

  • Ease into deadlifts with a deload session. Execute 5 sets of 6 reps at 65%, focusing on form and control.

2. Auxiliary Lifts:

  • Good Mornings - 3x6-8 reps: Engage your posterior chain with 3 sets of 6-8 good mornings, emphasizing the hip hinge movement.

  • Goblet Squat (Heels Elevated) - 3x12-15 reps: Elevate your squat game with 3 sets of 12-15 goblet squats, focusing on heels elevated for increased activation.

  • Calf Raises - 3x15 reps: Strengthen your calves with 3 sets of 15 calf raises, enhancing lower leg stability.

  • Banded Hamstring Curls - 100 reps: Activate your hamstrings with precision - accumulate 100 banded hamstring curls, resting as needed.

  • Back Extensions - Accumulate to 100: Strengthen your lower back - accumulate 100 back extensions, taking rests as needed.

3. Abs:

  • 2x1:00 Suitcase Marches (each side):
    • Activate your core with 2 sets of 1-minute suitcase marches on each side, focusing on stability and control.

"Week 7, Day 3 - Deadlift deload and lower body focus! Precision in every rep, strategic auxiliaries, and core activation with suitcase marches. Embrace the challenge, Sisters! 🔥 #SistersOfIron #SistersOfIronStrength #DeadliftDeload

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