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

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