12-18-19 volume lower body

Warm up
4 rounds tabata 20/10 of:

  • kb swings
  • box step ups

then 2 rounds of:

  • 30 banded abductor
  • 15 banded kick backs *each side

Main work

  • Squats 8x3x55% + 25% bands
  • Straight leg deads 6x3 *work up to a heavy set of 3

Auxiliary work
4 rounds of:

  • 8 sumo deadlifts
  • 12 barbell back extensions
  • 30 banded abductors

end with 100 walking lunges


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