3-29-21 MONDAY max effort lower

3-29-21 MONDAY max effort lower

Main work

  • Reverse band competition squat - work up to a 3 rep max
  • High box - wide stance squats 2x20x50% (percentage is of your regular parallel box squat)
  • Goodmornings to pins 4x6
    Warm up to find a good working weight then start your sets

Auxiliary work

  • SSB or barbell reverse lunges 3x6 each side
  • Back extension 3x20-30 body weight only
  • Reverse hyper 3x15 - single leg
  • 2x100 choice of hamstrings: banded hamstring curls, med ball goodmorning, banded goodmorning
  • 3x10 weighted straight leg sit ups- try to increase weight each round

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