Garage Gym Barbell 3-12-18 Lower Body

*This is the 3rd week of a 3 week waive. In the classes we will doing a deload week. However, the main lifts will still be posted if you are just joining OR not ready for a deload and want to keep the main lifts in your program.

1) Max Effort 3rep max Goodmorning

*be sure to keep good body awareness.. if youre not able to keep stability in your back... keep weight light.  Never work up to a 1 rep max goodmorning as they can be dangerous for your back.

Class deload- Weighted Goodmornings 5x5 *keep weight med/light

2) then:

4 rounds of:

  • 10 weighted Bulgarian split squat (each side)
  • 15 kettlebell swings
  • 20 box jumps

3 rounds of:

  • 15-20 reverse hyper or back extensions
  • 20 seated banded hamstring curls
  • 30 weighted calf raises

1 round of:

  • 30 burpees
  • 40 sit ups
  • 20 burpees
  • 30 sit ups

 

 

 

 


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