12-23-19 Max effort lower body

Warm up
3 rounds of:

  • 20 banded walks
  • 12 banded kick backs *each side
  • 20 banded abductors

Main work

  • Work up to a 1 rep max Box Squat - Wide stance - rep scheme 5-5-5-3-3-3-1-1-1
  • Warm up to Front squats 3x6 *work up in weight to 60% on your final set

Auxiliary work
complete 3 rounds of:

  • 6 Front squats @60%
  • 5 Cossack lunge sequence right
  • 5 Cossack lunge sequence left
  • 15 banded kick backs *each side

Training notes:
Box squat- wide stance on these and make sure to get your mind to the hip muscles. You may want to use more quads but stay the course and keep it in the hips. It's okay to have a lower weight on the bar to accomplish it.
Cossack Sequence: the sequence includes 1 cossack lunge (right side) + 1 squat + 1 reverse lunge = 1 rep.  Do the same on the left side.  Do these with DB held in the front rack or non weighted

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