3-4-20 Max Effort Lower Body

Warm up
2 rounds mobility

• yoga sequence flow

then 2 rounds of:

• 20 sumo stance banded abductors
• leg swings
• 10 reverse half lunges *each side

Main work

• Work up to a 1 rep max wide stance- high box squat

Auxiliary work

• stiff leg deadlifts 4x6 *if using lighter db weights increase reps to 10-12
• bugarian split squat 4x6 *each side
• weighted box step ups 4x6 *each side