9-30-19 Volume lower body

Warm up
3 rounds of:

  • leg swings both sides
  • bottom squat hold *hang onto the rack and get into a deep squat and hold for 10-15 secs
  • 20 banded abductors
  • 8-10 back ext or reverse hyper

Main work

Option 1)

  • Squats 10x3x50% +25% band tension

Option 2) for those without bands

  • Squats 10x30x75%

Option 3) for those with limited equipment or beginners

  • DB front squats 5x6 *use a weight you can get good depth. Record your weight to see if you can increase in the future. If depth is a problem, use a bench or box to measure your progress. Start high and then slowly over time try to get to parallel.

Auxiliary work

  • Stiff leg deadlifts 3x12-14
  • Bulgarian split squat 3x6 (each side)
  • Banded hamstring curls 3x30

then, 4 rounds of tabata booty & abs:

  • sit ups
  • side leg lowers
  • lying glute thrusters
  • lying single leg glute thruster right
  • lying single leg glute thruster left

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