3-23-20 LOWER BODY & db only workout

Hey Team Garage Gym Barbell, this is our official first week of all at home workouts. We will be posting a minimal equipment version (barbell, rack, & db's) as well as a db only version. Some of you may be just getting by with just a few db's... don't stress about it. The goal is to keep your muscles primed during the quarantine. Any strength loss will come back quickly. If you need substitutions, don't hesitate to message us.

Remember to give yourself 10-15 mins of mobility of dynamic stretching but don't overstretch and some isolations movements on the muscle groups you'll be working.

Join our Quarantine Photo Challenge:

Monday's challenge take a photo of:
"MONDAY MOTIVATION-what motivates you?"

*post your pic and tag us on facebook or IG

 

Minimal equipment

Main work
GGB programming will be taking 4 weeks and increasing in weight.

  • Squats 5x5 reps @60% of your 1 rep max
  • Deadlifts 6x3 reps @70% of your 1 rep max

Auxiliary work

  • banded hamstring curls 4x30
  • landmine hack squats 4x10-12
  • back extension 4x10-12

DB only workout

*Stay on each workout until all 5 rounds are complete before moving on.

Complete 5 rounds of 30 secs work/15 secs rest of:
  • banded hamstring curls
  • sissy squats

Complete 5 rounds of 30 secs work/15 secs rest of:

  • banded superman
  • banded sit ups
    these can get tough- if you start failing, do as many as you can then switch to a regular sit up

Complete 4 rounds of 30 secs work/ 15 secs rest of:

  • Warrior III RIGHT
  • Warrior III LEFT
    *if you struggle with balance- tap your hand on a bench to keep stable
  • burpees

 

 

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