1-27-20 Volume Lower Body

Warm up
3 rounds

• lunge with lizard pose *both sides
• 12 ab mat sit ups
• 10-12 back ext or reverse hyper
• banded glute kick backs

Main work

• Squats 10x2x60% +25%band tension
  
  1. if you don't have bands use 10x2x85%
  2. for those nursing any kind of back/knee injury do these to a high box. Work around your injury if possible

Auxiliary work

• Stiff leg deadlifts 4x6x50% of your regular 1RM deadlift (lighten weight if needed)
• DB hamstring curl Here 4x10-12
• Bulgarian Split squat 4x5 *each side

Optional 2nd workout at least 4 hours later
Optional if you have time in your schedule and energy. These movements can be as simple as 20-30 min moderate cardio. Don't over do it tho..Recovery, Recovery, RECOVERY.

• 4x45 sec row
• 4x1min sled drag