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