11-6-19 lower body volume

Warm up
3 rounds of:

  • 8 banded fire hydrants (each side)
  • 10 banded glute thrusters
  • 8 banded alternating kneeling to standing *video demonstration in the am

Main Work

  • Squats 8x2x60% + 25% band tension
  • if you don't have bands then, 8x2x85%

Auxiliary work

  • Wide stance banded goodmornings 4x6-8
  • banded hamstring curls 4x30
  • banded glute kick backs 3x15 each side
  • banded fire hydrants 3x10 each side
  • reverse lunge to hip stretch 3x5 each side

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