Garage Gym Barbell 4-5-18 lower body

Warm up

  • 2x20 dumbbell press of choice 
  • 2x30 banded abductor 

Strength work

  • 6x3x80% Box Squat 
  • 10x2x50% + 30%band or chain resistance 

Auxiliary work

  • 3x10-15 reverse hyper or back ext
  • 3x8 lunging Goodmornings


6 rounds of 30 secs work/10 secs rest:

  • “wall sit slam” *its a wall sit while doing a ball slam
  • Curtsy Lunges *front foot elevated 
  • Sumo kettlebell deadlift *banded if possible 

then: partner abs 

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