3-9-20 Lower Body Volume

Warm up

2 rounds mobility

  • yoga sequence: forward fold-updog-downdog-lunge-scorpion

4 rounds tabata 20/10 of:

  • KB deadlift
  • half runners lunge to knee up R
  • half runners lunge to knee up L
  • sit ups

Main work

  • Squats 12x2x50% + 25% band tension
  • deadlifts 8x2x70%

Auxiliary work

5 rounds of:

  • 6 KB front squats + 8 KB alternating lunges + 12 KB swings

*pair up if you can, as one partner does their sequence the other partner does sit ups

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