9-24-20 Volume lower body

Main work

  • Squats 5x5x65%
  • Goodmornings 3x8 - moderate weight

Auxiliary work

  • reverse hyper 3x12
  • back extension 3x20 bodyweight only
    If you don't have access to machines for the reverse hyper or back extension, sub with one or two of the following:
    • 5x6-8 DB stiff leg deadlifts
    • 5x8 DB seated goodmornings
  • banded hamstring curls 1x100
  • sled drag 15mins- 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
  • 8 rounds tabata abs 20 secs work/10 secs rest
    • pick your fav ab
    • pick an ab you hate

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