11-20-19 Volume Lower body

Warm up
3 rounds of:

• 30 banded abductor
• 20 banded hamstring curls
• 30 banded walks

then 2 rounds of:

• hip opener
• bottom squat hold
• cossack squat

 Main Work

• Squats 5x5 @80%

Auxiliary Work

• box squats 4x6-8  wide stance - high box *go as wide as you can and focus on using your hips & hamstrings vs the quads.. work on getting a straight shin.  Avoid just tap the box.. land all your weight down. Box squats should be hard. Watch tips from the best "Queen Bee Power- Laura Phelps" HERE
• stiff leg deadlifts 4x8-10
• db box step ups 4x8 each side *pick a height & weight that will challenge you well.  I get asked the question often, "should I go for a higher box, or a lower box with heavier weight".... my answer for today's work- moderate box- heavy weight.  Feel the work and don't worry about getting high ;)

end with 3 rounds of:

• 10 banded fire hydrants *each side
• 12 banded standing side leg raises *each side
• 10 banded 1/2 reverse lunge to knee raise *each side