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.
- 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
- 100 hamstring curls
- 60 calf raises
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