12-28-20 COMP PREP Monday Max Effort Lower

Warm up

Yoga warm up- make sure to open hips, spinal twist, and get lots of blood flow

2 rounds of:

• 1 sled drag
• 30 sit ups
• 30 sec plank hold
• 10 back extension
• 5 body weight squat with hold 3 sec at bottom

Main work

• SSB or Camber squat 3x1 using reverse bands
  Attach bands from top. If you don't have access to SSB or camber bar then sub with a regular bar.
• Zercher deadlifts with camber bar 3x6 moderate HERE
  For comfort, use knees sleeves on your elbows. If you don't have access to a camber bar, substitute this movement with Zercher squats
• Barbell glute thrusters 3x6-8
  Keep weight light enough that you can isolate the glutes.
• 2x100 banded hamstring curls
• 1x100 bodyweight  squats
• 1x100 ab of choice

Second workout

• 10 min sled drag - moderate/heavy