10-9-19 Lower body volume

Warm up
2 rounds of:

  • 20 banded abductors
  • 6 body weight reverse lunges to high knee up *support if needed (each side)
  • soldier marches

then 4 rounds tabata 20/10 of:

  • med ball goodmornings
  • med ball walking lunges

Main work

Option 1)

  • Squats 8x3x55% + 25% band tension

Option 2) limited equipment

  • Squats 8x3x80%

Option 3) beginners or those without barbell/rack

  • med ball goodmornings 4x6-8
  • med ball box squats 4x6-8

Auxiliary work
complete the following with little rest as possible:

12-10-9-6-3

  • front squats at 60% of 1rm
  • Bulgarian split squats 25lbs each hand (reps above are for each leg.. ex 12 left side, 12 right side etc..)
  • reverse lunge + pivot rotation *video will be posted in the morning for this movement - substitute these with reverse lunges if needed (reps above are for each leg.. ex 12 left side, 12 right side etc..)

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