1-18-20 Lower Body Volume

Warm up

2 rounds of:

  • Yoga sequence: lunge + samson stretch + lizard pose *each side
  • butterfly pose with forward fold

3 rounds of:

  • 40 banded walks - mix from forward, back & side to side
  • 20 banded kick backs *each side

Main work

  • Squats 10x2x60% + 25% band or chain
    if you don't have bands or chains, do 10x2x80%

Auxiliary work

  • single leg deadlift 4x6 *each side
  • bulgarian split squat 4x6 *each side
  • sumo deadlift 4x6 *light/med for auxiliary work

then, 3 rounds of:

  • 10 banded fire hydrants *each side
  • 10 banded leg lifts *each side
  • 10 banded leg crossovers *each side

 


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