7-16-20 Lower Body Volume

Main work

  • Box squats 5x5x80%
    If your speed is slow or form breaking down on reps, change rep scheme to 12x2 so that you keep perfect form through the volume.
  • Deadlifts 6x3x70% + 20% chain or band tension

Auxiliary work

  • DB sissy squat 3x10-12 (close stance with heels elevated) moderate/heavy
  • banded hamstring curls 3x30
  • back ext or reverse hyper 3x12-15
  • sled drag 1x4mins light/moderate weight

If you don't have access to a sled, sub the 1x5 min sled drag with 4min of monster walks (take small breaks when needed)

End with

4 rounds tabata 30 secs work/10 secs rest of:

  • hanging leg raises
  • warrior 1 hold - right
  • warrior 1 hold- left
  • burpees

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