9-21-20 Lower body

Warm up

  • yoga flow to get general mobility
  • 20-50 banded hamstrings curls
  • 15-20 back extensions

Main work

  • Squats 3x1x80%
     Video to make sure your depth is solid. If you're new and still working on depth, do box squats today and try to get lower then you normally would, if possible
  • Deadlifts 5x5x70%

Auxiliary work

  • back extension or GHD 5x8-15 heavy
  • reverse hyper 5x12- heavy
    If you don't have access to machines for the above movements sub with one or two of the following:
    • 5x6-8 goodmornings with barbell
    • 5x8 DB seated goodmornings
  • 8 rounds tabata abs 20 secs work/10 secs rest of:
    • weighted or banded sit ups
    • plank dips
  • Sled drag 20 mins - moderate weight
    If you don't have access to a sled, sub with one of the following:
    • 8 rounds tabata jump rope 20 secs work/10 secs rest
    • 5 rounds tabata 30 secs work/ 10 secs rest of:
      • banded walks
      • banded abductors

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