11-2-20 WEEK 1 of 3 week cycle. Max Effort Lower

Warm up

Get your glutes firing before you start squatting. Here's a good warm up from Andrew Lock. HERE

• 25 supine clam shells
  lay on bench with knees bent - it will take out the hamstring and isolate the glutes
• 25 banded hip thrusters
• 25 banded box squats

Main Work

• Squat 3x1
  Work up in weight and perform 3 heavy singles at 90% or above

Auxiliary work

• banded goodmornings 3x6-8
• back ext 5x8-10 holding heavy plate
• reverse hyper 5x8-10- heavy
• 4 rounds of:
  
  • 40 secs sled drag -moderate/heavy
  • 40 secs atlas stone to shoulder - moderate weight
    if you don't have atlas stones, sub with barbell or sandbag clean & press
  • 40 secs weighted or banded sit up
  • 2 min rest
• end with 100 banded kickbacks each side