8-3-20 Max Effort lower body

Main work

  • Work up to a 1 rep max box squat - below parallel
    Go as wide as you can, open knees and focus on using your hips & hamstrings vs the quads.. work on getting a straight shin.  Avoid just a tap on the box.. land all your weight down. Watch tips from the best "Queen Bee Power- Laura Phelps HERE

Auxiliary work

  • Sumo deadlift 4x6-8 @50% of your sumo 1 rep max. If you don't have a 1 rep max sumo, just use a weight that is light/moderate.
  • close stance - high bar squats 4x6-8 - moderate weight
  • back extension or reverse hyper 4x12-15

Glutes & Abs

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

  • weighted glute thrusters
  • banded combo- kick + hydrant RIGHT
  • banded combo- kick + hydrant LEFT
  • banded abductors

then, 5 rounds tabata 20 secs work/10 secs rest of:

  • ball slam or plate ground to overhead
  • plank hold
  • mountain climber

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