1-28-20 COMP PREP thursday 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 3x3x70%
  • Good morning 3x5 light/moderate
  • Reverse hyper light 3x8-10
  • sled drag 1x10 mins light/moderate
  • 1x100 ab of choice

 


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