10-14-19 Max Effort Lower body

Warm up
2 rounds of:

  • 30 banded hamstring curls
  • 8-10 back ext or reverse hyper
  • 20 banded abductors

then 4 rounds tabata 20/10 of:

  • squats
  • sit ups
  • lateral skater jumps to low box or plate

Main work

Option 1)

  • Work up to a 1 rep max camber bar squat *sub with another specialty bar if needed
  • camber bar goodmornings 4x6-8

Option 2) for those with limited equipment

  • Work up to a 1 rep max wide stance box squat
  • goodmornings 4x6

Option 3) for beginners or those without rack/barbell

  • EMOM for 5mins do 8 DB squat to bench *sit all your weight on the bench and then stand (EMOM= every min on the min)
  • med ball goodmornings 4x6-8

Auxiliary work

  • back ext or reverse hyper 4x8-10
  • stiff leg deadlift 4x14
  • banded hamstring curls 4x25
  • calf raises 4x30

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