3-18-20 Volume Lower body

Warm up

2 rounds of:
  • 20 wide stance banded abductor
  • 10 half runners lunge to knee up *each side
  • 10 jump squats
  • hip opener of choice

Main work

  • speed squats 12x2x50% +25% band tension
    Keep these squats moving fast. If you slow down.. lower the bar weight and work on exploding off the box
  • deadlifts 10x1x60% +band tension
    keep bar weight lighter and work with chains or bands for speed.

Auxiliary work

3 rounds of:

  • 30 banded hamstring curls
  • 15 banded kick backs *from bench - each side
  • 15 weighted glute thrusters
  • 30 walking lunges

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