11-11-19 Holiday Workout Lower Body

Today is scheduled for max effort lower body, however we are taking a small deload this week. It's needed to recover from all the hard work we've been putting in.

Warm up
2 rounds of:

  • soldier march
  • hip opener
  • 15 banded kick backs *each side
  • 20 banded side to side walks

Main work

  • Squats 3x3x70% warm up to 70%, than all sets at 70%
  • back ext or reverse hyper 3x8-10
  • elevated sumo db deadlift 3x8-10
  • banded abductor 3x30

Auxiliary work
4 rounds of:

  • 30 secs alternating db reverse lunge
  • 30 secs single leg kb swing RIGHT *substitute this with a regular single arm kb swing if needed
  • 30 secs single leg kb swing LEFT *substitute this with a regular single arm kb swing if needed
  • 30 secs broad jumps

*rest 10 secs between movements - rest 30 secs between rounds


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