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

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like