4-6-20 Max Effort Lower Body

Be sure to take 10-15 mins of warm up. Yoga mobility is always a great way to start getting blood flow, then move onto specific muscle group warm up.

Main Work

  • Work up to a heavy 3 rep max deadlift
    If you don't have enough weights at home to get to a heavy 3 rep deadlift, substitute this with 5x5 deadlift. Be sure to record your weights today.

DB only auxiliary work
complete 5 rounds of following with as little rest as possible:

  • 50 jump rope
    *if you don't have a jump rope sub with 15 DB swings
  • 20 sit ups
  • 8 deadlifts @50% of your 1rep
    *if you don't have a barbell sub with 10 stiff leg DB deadlifts

end with:

  • 100 hamstring curls 
  • 60 calf raises 

 

 


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