1-25-21 COMP PREP Monday Lower body

Warm up:
Take a few mins to do some dynamic warm ups to get blood moving, then move to muscle specific. Choose movements that you prefer and addresses your needs.

  • Glutes
  • core (planks, side planks, bird dog)
  • back (reverse hyper, back extension, ghd)
  • hips (hip openers, hold bottom of the squat)

Main work

  • Squat 3x1x80%
  • Deadlift 5x5x70%
  • Single leg deadlift 3x6-8 each side
  • banded hamstring curl 4x20-30
  • Reverse hyper 3x10-12 @50%
  • Back extension 3x10-12 bodyweight only
  • sled drag 2x5 min moderate/heavy
  • 1x100 ab of choice

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