8-12-19 Max Effort Lower Body
**Note- for those competing Oct Powerlifting competition we will start having alternative work during the next 7 weeks. The work will be noted at the end of the regular class work.
*can be done as a warm up or as a finisher at the end of your workout
Complete 2 rounds of:
- 14 Hip Thrusters
- 12 Fire Hydrants
- 12 Diagonal leg raises
- 12 Squat to Curtsy Lunge (1 rep = 1 squat + 1 Curtsy lunge each side)
- Work up to a 1 rep deadlift + medium bands or chains (can be sumo or conventional) if you don't have bands or chains choose a different alternative *example- 2in deficit deadlift, hook grip deadlift, or beltless one rep max. The goal is to create a different stimuli of a max effort.
- Sled drag 4x200 feet
- Bulgarian Split squat 4x6 each side
- Reverse hyper 4x15
- Stair Steps 4x10 *you will need to check IG in the morning for demonstration
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