7-29-20 Lower Body Volume

Main work

  • Box squats 5x5x75%
  • 3-5 rounds of:

    • 3 (7-10 second) isometric deadlift holds - below knees
    • 6 box jumps
    • rest 30-60 secs between rounds

Training notes
Iso hold deads: Read more info HERE
60% or less bar weight - press into the pins and hold giving max effort push into the pins for 5 secs.

Box jumps: immediately go from your deadlifts to box jumps

Auxiliary work

5 rounds tabata 30 secs work/15 secs rest of:

  • banded KB deadlift (or elevated kb wide stance deadlift) *try to get the work in the glutes for these. It's more of a kb "half squat"
  • Weighted Bulgarian split squat - right
  • Weighted Bulgarian split squat- left
  • plank hold

2 rounds of:

  • 40 banded Donkey kicks - RIGHT (attach band to rack and kneel on bench for these today)
  • 40 banded Donkey kicks - RIGHT
  • 40 banded glute thrusters

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