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