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

then,
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

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like