3-5-20 LOWER BODY focus conditioning

Warm up

5 rounds of:

  • kb swing
  • air squat
  • alternating lying side leg lowers


5 rounds of:

  • 12 reverse hyper @70% of your 1rm squat
  • 8 hanging leg raises *slow & controlled
    *watch this modification for the hanging leg raises HERE
  • 30 secs burpees or ball slams

5 rounds of:

  • 20 banded hamstring curls
  • 8 sumo deadlifts *weight for auxiliary work
    *if sumo is difficult or new to the movement, sub with 60 banded walks
  • 30 secs box jumps or lateral floor hops

5 rounds of:

  • 12 banded donkey kicks *each side
  • 15 banded glute thursters
  • 10 banded half runners lunge to knee up *each side

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